Latest news with #chickpeas
Daily Mail
a day ago
- 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.
The Independent
a day ago
- Health
- The Independent
Chickpeas and black beans could help combat these common conditions
A study suggests daily chickpea consumption may lower cholesterol, while black beans could reduce inflammation. The study involved 72 pre-diabetic participants who consumed daily servings of chickpeas or black beans over 12 weeks. Chickpea consumption (approximately 160g cooked weight) was linked to improved cholesterol levels in participants. Black bean consumption was associated with reduced inflammation, with participants consuming around 170g cooked weight. Researcher Morganne Smith suggests incorporating beans into diets can be a cost-effective way to support overall health and reduce the risk of chronic diseases.
Telegraph
a day ago
- Health
- Telegraph
How a cup of chickpeas a day can lower your cholesterol
A cup of chickpeas a day could be key to keeping high cholesterol at bay, new research has suggested. Experts found that a portion of chickpeas with a cooked weight of about 160 grams could be a cheap and easy way to tackle the chronic disease. In a trial, the legume was found to improve cholesterol levels in people with 'pre-diabetes' – those who have higher than normal blood sugar levels but not yet high enough to be diagnosed as diabetic. The participants' cholesterol levels fell significantly from an average of 200.4 milligrams per decilitre at the beginning of the study to 185.8 milligrams per decilitre after 12 weeks, according to the research presented at the American Society for Nutrition in Florida. Chickpeas are a type of legume common in Middle Eastern and Indian food, and the main ingredient of popular foods such as hummus and falafel. Although, to get the same amount of chickpeas solely from hummus, a person would need to eat between one-and-a-half to two 200g pots, because of the extra components, such as oil and tahini. Beans can reduce inflammation The study also found that eating black beans was linked to reduced inflammation. In the study of 72 people, the participants 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. People eating black beans saw their average level of inflammation drop. A marker of inflammation in the blood called pro-inflammatory cytokine interleukin-6 was measured by scientists and fell from 2.57 picograms per millilitre at the start of the study to 1.88 picograms per millilitre after 12 weeks. 'Significantly lower cholesterol' Morganne Smith, a researcher at Illinois Institute of Technology, said the study 'showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone'. She added: '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. 'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.' Ms Smith suggested swapping less healthy foods for beans, whether tinned, dried or frozen, as a way to eat more healthily. She said: '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.' Reduce risk of heart disease 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.' Legumes, such as varieties of beans and peas, are also a good source of protein and fibre, which can be beneficial for gut and heart health. They, like vegetables and fruits, are high in flavonoids, which have antioxidant and anti-inflammatory effects. Chickpeas in particular are also high in vitamins A, E, and C, and other nutrients, including iron and magnesium.
The Independent
a day ago
- Health
- The Independent
Daily cup of chickpeas can lower cholesterol, researchers find
A daily cup of chickpeas can lower cholesterol while black beans reduce inflammation, research suggests. 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.'
New York Times
24-05-2025
- General
- New York Times
‘Economical, Adaptable and Endlessly Forgiving'
Sawsan Daana's recipe for chickpea fatteh, adapted by Reem Kassis, is inspiring. I know that word is tossed around a lot, but there's no other way I can describe my reaction to it. After reading Reem's article for The New York Times and the recipe, not only did I know I had to make it, but I knew I wanted to play with the recipe and make it mine. My brain was already off and running, thinking up ways to work in my favorite ingredients and the contents of my fridge. Inspiration! How I made my fatteh: I didn't have pita but I did have markouk, so I rumpled up a couple of sheets, drizzled them with olive oil, quickly toasted them in the oven and crunched them into chips. Instead of a chile, I mixed some harissa into the garlic sauce; per Reem's tip, I skipped the hummus and stirred extra tahini into my yogurt sauce. I added cucumbers and parsley because I love them, as well as some lazily chopped roasted cashews because I had those but not pine nuts. (I figured cashews sort of get at that buttery snap that pine nuts are known for.) Oh, and I didn't do the seared beef topping and instead borrowed the roasted eggplant from the eggplant fatteh recipe. In other words, I immediately used the recipe as a launchpad, and landed myself squarely in a creative, delicious dinner. I'd like to think I understood the assignment: As Reem writes, fatteh is 'an economical, adaptable and endlessly forgiving blueprint, filling without being fussy and impressive without trying too hard, the kind of meal that makes use of what's on hand but still feels like a feast.' Featured Recipe View Recipe → Want all of The Times? Subscribe.
