Latest news with #MorganneSmith
Daily Mirror
4 hours ago
- Health
- Daily Mirror
Common tinned food linked to lower inflammation and cholesterol
Having high cholesterol puts you at greater risk of heart attacks and strokes. Eating more of a tinned food could help lower cholesterol levels and reduce inflammation in the body. A new study found that people who ate chickpeas every day saw a number of impressive health benefits in just weeks. Eating black beans was also shown to reduce inflammation, with just a cup-sized serving consumed daily shown to be enough. As part of the research, which has been published in Current Developments in Nutrition, a team from Illinois Tech in the US enrolled 72 participants with prediabetes. Prediabetes occurs when someone has blood sugar levels above the normal range, but not high enough to be diagnosed as having diabetes. This affects more than five million people in the UK. During the trial, the participants ate either a cup of chickpeas, black beans or white rice every day for 12 weeks. By the end of the trial, the cholesterol levels of people on the chickpea diet dropped from about 200 to 186 milligrams per deciliter - moving them from unhealthy to normal levels. Those in both the chickpea group and the black bean group also showed reduced signs of inflammation in the blood. Study author and nutritionist Indika Edirisinghe commented: 'Just adding one cup of beans a day can make some big differences.' However, it has been noted that due to the limited size and length of the study, more research into the impact of chickpeas on cholesterol is needed. The study authors wrote: 'Consumption of either chickpeas or black beans improved markers of inflammation in people with pre-diabetes. 'Chickpeas also modulates cholesterol, mostly favouring total cholesterol and low-density lipoprotein cholesterol ['bad' cholesterol] reduction. These results may be useful for providing dietary guidance to address individual needs. Duration of intake should be considered when interpreting results.' Researchers also pointed out that chickpeas are an accessible and affordable dietary option. Morganne Smith, also a nutritionist at Illinois Tech, added: 'They're very common, they're affordable and they're accessible.' What makes chickpeas so healthy? Chickpeas are rich in soluble fibre, which has been shown to lower cholesterol levels. In reference to this study Maddie Gallivan, a registered dietitian who was not involved in the recent study, told Medical News Today: 'The soluble fibre in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream.' This is because soluble fibre binds to cholesterol in the gut, carrying it through the intestines and out of the body in faeces. It can also help you feel fuller for longer. Maddie continued: 'Beans and chickpeas are excellent examples of plant-based protein sources that are also packed with fibre. They also help you keep fuller for longer.' Chickpeas are also great for gut health. 'When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome', she said. 'A variety of fibres from whole plant foods - like vegetables, fruits, wholegrains, pulses, legumes, nuts, and seeds - will feed the beneficial bacteria in your gut, encouraging them to flourish and support overall health.' At the time of reporting, you could buy a tin of chickpeas from Tesco for 49p. To lower your cholesterol levels, the NHS recommends: Eating a healthy, balanced diet Reducing your intake of saturated fats Exercising for at least 150 minutes a week Quitting smoking Reducing your alcohol intake. If you are concerned about your cholesterol levels, you should speak to your doctor.
Epoch Times
6 hours ago
- Health
- Epoch Times
A Daily Cup of Beans Boosts Heart Health
A simple cup of beans—costing less than a dollar—might hold the key to restoring healthy cholesterol levels, according to recent research. In a 12-week study, individuals with prediabetes who incorporated chickpeas into their daily diet experienced a remarkable nearly 15-point reduction in cholesterol. Meanwhile, those who enjoyed black beans saw a 27 percent decrease in a crucial inflammation marker associated with heart disease and diabetes. Significant Health Improvements The study, recently presented at NUTRITION 2025, the annual meeting of the American Society for Nutrition, tracked 72 adults with prediabetes randomly assigned to eat one cup daily of either black beans, chickpeas, or white rice as a control. Lead researcher Morganne Smith, a doctoral candidate at Illinois Institute of Technology, measured cholesterol, inflammation markers, and blood sugar at the study's start, midpoint, and conclusion.
Leader Live
7 days ago
- Health
- Leader Live
Daily cup of chickpeas can lower cholesterol, researchers find
A small study found the simple bean could boost people's health and may be an affordable way to lower the risk of chronic disease. Over the course of 12 weeks, the study on 72 people with pre-diabetes (where blood sugars are higher than usual but not high enough for a diagnosis of diabetes) found improved cholesterol levels among those eating a daily serving of chickpeas (about 160g cooked weight). Meanwhile, eating black beans was also linked to reduced inflammation (with one cup of cooked black beans weighing about 170g). The study was presented at the annual meeting of the American Society for Nutrition in Florida, but has not yet been peer-reviewed. Morganne Smith, researcher at Illinois Institute of Technology, said: 'Individuals with pre-diabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed. '(We) showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. 'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.' In the study, people were randomly assigned to eat either one cup of black beans, chickpeas or rice (as the control group) for 12 weeks. Blood samples were taken at the start of the study, at six weeks and at 12 weeks to track cholesterol, inflammation and blood sugar. Glucose tolerance tests were conducted at the beginning and end of the study. For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per decilitre (5.2mmol/L) at the beginning of the study to 185.8 milligrams per decilitre (4.8mmol/L) after 12 weeks, researchers said. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 – a marker of inflammation – was 2.57 picograms per millilitre at the start of the study and significantly decreased to 1.88 picograms per millilitre after 12 weeks. Ms Smith suggested swapping less healthy foods for beans (whether tinned, dried or frozen) could be good for those wanting to eat more healthily. She added: 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.' Tracy Parker, senior dietitian at the British Heart Foundation, said: 'Eating plant-based sources of protein like chickpeas, black beans and other beans, is consistent with the traditional Mediterranean diet that is linked to a reduced risk of heart and circulatory diseases. 'These are high in protein, low in saturated fat and excellent sources of fibre, which helps lower cholesterol and high blood pressure. 'This helps reduce inflammation which is a major risk factor of coronary heart disease. 'Just one portion – around three heaped tablespoons or 150g – provides about a third of the recommended daily fibre intake. 'Most pulses are cheap and are available already cooked and canned in water, making them an easy and nutritious addition to a balanced diet.'
South Wales Guardian
03-06-2025
- Health
- South Wales Guardian
Daily cup of chickpeas can lower cholesterol, researchers find
A small study found the simple bean could boost people's health and may be an affordable way to lower the risk of chronic disease. Over the course of 12 weeks, the study on 72 people with pre-diabetes (where blood sugars are higher than usual but not high enough for a diagnosis of diabetes) found improved cholesterol levels among those eating a daily serving of chickpeas (about 160g cooked weight). Meanwhile, eating black beans was also linked to reduced inflammation (with one cup of cooked black beans weighing about 170g). The study was presented at the annual meeting of the American Society for Nutrition in Florida, but has not yet been peer-reviewed. Morganne Smith, researcher at Illinois Institute of Technology, said: 'Individuals with pre-diabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed. '(We) showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. 'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.' In the study, people were randomly assigned to eat either one cup of black beans, chickpeas or rice (as the control group) for 12 weeks. Blood samples were taken at the start of the study, at six weeks and at 12 weeks to track cholesterol, inflammation and blood sugar. Glucose tolerance tests were conducted at the beginning and end of the study. For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per decilitre (5.2mmol/L) at the beginning of the study to 185.8 milligrams per decilitre (4.8mmol/L) after 12 weeks, researchers said. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 – a marker of inflammation – was 2.57 picograms per millilitre at the start of the study and significantly decreased to 1.88 picograms per millilitre after 12 weeks. Ms Smith suggested swapping less healthy foods for beans (whether tinned, dried or frozen) could be good for those wanting to eat more healthily. She added: 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.' Tracy Parker, senior dietitian at the British Heart Foundation, said: 'Eating plant-based sources of protein like chickpeas, black beans and other beans, is consistent with the traditional Mediterranean diet that is linked to a reduced risk of heart and circulatory diseases. 'These are high in protein, low in saturated fat and excellent sources of fibre, which helps lower cholesterol and high blood pressure. 'This helps reduce inflammation which is a major risk factor of coronary heart disease. 'Just one portion – around three heaped tablespoons or 150g – provides about a third of the recommended daily fibre intake. 'Most pulses are cheap and are available already cooked and canned in water, making them an easy and nutritious addition to a balanced diet.'
Daily Mail
03-06-2025
- Health
- Daily Mail
The 49p food that can slash cholesterol, preventing heart attacks, according to study
Eating a tin of chickpeas a day could be key to beating dangerous high cholesterol—a leading cause of heart disease and stroke. An intriguing new study found those who added the tinned favourite to their daily diet for a period of three months saw their originally high levels of the harmful fat drop to within the normal range. The researchers, from the Illinois Institute of Technology, also found another type of tinned pulse—black beans— had a similar cholesterol-lowering effect. Speaking of the findings, lead author Professor Morganne Smith urged those with high cholesterol to replace 'less healthy' options with beans—whether canned, dried or frozen. 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases,' she said. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice.' The scientists believe pulses like chickpeas and beans may boost the levels of beneficial bacteria in the gut, which are thought to be helpful in clearing harmful cholesterol from the blood. Cholesterol is a waxy, fat-like substance that is essential for various bodily functions. There are two types—HDL, the good kind, and LDL, too much of which is considered unhealthy. An excess of bad cholesterol has long been linked with serious health problems including heart attacks and strokes. This is because LDL can form plaques that build up and block arteries, limiting the supply of blood to and from the heart. An estimated 6.3 million people in the UK are thought to suffer from the condition, which left untreated can develop into type 2 diabetes as well as heart conditions. In the 12-week study, the results of which were presented at the annual meeting of the American Society for Nutrition in Orlando, 72 prediabetics were analysed to see how introducing beans to daily diets affected their health. According to the Heart Foundation, diabetics are around twice as likely to suffer a stroke or develop heart disease. Studies estimate that around three quarters of people with diabetes also suffer high cholesterol. Participants were randomly assigned to eat either one cup of black beans, chickpeas, or rice—which was the control group—every day for 12 weeks. Blood samples were taken at the start of the study, half-way through and again six weeks later to track cholesterol, blood sugar levels and inflammation. Researchers also carried out a glucose tolerance test at the start and end of the study—measuring participants' response to sugar. At the end of the study those who ate chickpeas daily experienced a significant decrease in cholesterol levels, from 200.4mg per deciliter of blood at the start of the study, to 185.8mg at the end. Total cholesterol levels above 200mg/dl are considered high, while figures below this are normal. Those eating black beans were also found to have lower levels of inflammation after 12 weeks. The researchers concluded: 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes.' Critically, Prof Smith advised people who want to introduce beans into their daily diets to be cautious of any additional ingredients commonly found in the products—such as salt or sugar, both of which have been linked with heart disease. Almost six million people in the UK have diabetes, of which 90 pre cent is type 2, but charities estimate there 1.2million people are living with disease undiagnosed.
