Latest news with #NUTRITION2025
Yahoo
3 days ago
- Health
- Yahoo
Eating this Middle Eastern staple daily can lower your cholesterol: study
Give peas a chance! A little legume widely beloved in the Middle Eastern world can offer massive benefits to your heart, a new study has found. And the best part is that this versatile, beige gem is incredibly affordable and probably already in your pantry. The research — recently presented at the NUTRITION 2025 conference — identified chickpeas as the key to significantly lowering cholesterol and inflammation in people with pre-diabetes. More research would be needed to gain a larger sense of the health benefits, particularly in people who are not prediabetic. The study included only 72 participants and lasted just 12 weeks, and the results were similar to eating white rice. However, the findings align with other research indicating chickpeas lead the way in heart-healthy foods. The hummus veg's high fiber content, particularly soluble fiber, is believed to bind with cholesterol in the digestive system and help flush it out of the body. The fiber also promotes healthy gut bacteria and keeps the bowel moving, while chickpeas' low glycemic index can contribute to better blood sugar levels. Legumes in general can mimic the hunger-killing effects of drugs like Ozempic and Wegovy, thereby promoting weight loss by keeping you fuller for longer. A cup of chickpeas can deliver over 12.5 grams of fiber and nearly 15 grams of plant-based protein — all for under 270 calories. They're also a rich source of iron, potassium and magnesium — essential nutrients that support overall health. The new study found that black beans had a similar effect on heart health, which is no real surprise. A cup of cooked black beans provides about 15 grams of protein and 15 grams of fiber at under 230 calories. They're also rich in antioxidants — particularly anthocyanins, the same compounds that give blueberries their health rap — which help fight inflammation and may reduce the risk of chronic conditions like heart disease and cancer. Plus, black beans boast key nutrients like folate, iron, magnesium and potassium, which support everything from brain function to healthy blood pressure. 'The soluble fiber in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream,' registered dietitian Maddie Gallivan, who was not involved with the new study, told Medical News Today. 'When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome.'
New York Post
3 days ago
- Health
- New York Post
Eating this Middle Eastern staple daily can lower your cholesterol: study
Give peas a chance! A little legume widely beloved in the Middle Eastern world can offer massive benefits to your heart, a new study has found. And the best part is that this versatile, beige gem is incredibly affordable and probably already in your pantry. Advertisement 3 A new study has found that a little legume widely beloved in the Middle Eastern world can offer massive benefits to your heart. Lorenzo Dottorini – The research — recently presented at the NUTRITION 2025 conference — identified chickpeas as the key to significantly lowering cholesterol and inflammation in people with pre-diabetes. More research would be needed to gain a larger sense of the health benefits, particularly in people who are not prediabetic. Advertisement The study included only 72 participants and lasted just 12 weeks, and the results were similar to eating white rice. However, the findings align with other research indicating chickpeas lead the way in heart-healthy foods. 3 The research identified chickpeas as the key to significantly lowering cholesterol and inflammation in people with pre-diabetes. – The hummus veg's high fiber content, particularly soluble fiber, is believed to bind with cholesterol in the digestive system and help flush it out of the body. Advertisement The fiber also promotes healthy gut bacteria and keeps the bowel moving, while chickpeas' low glycemic index can contribute to better blood sugar levels. Legumes in general can mimic the hunger-killing effects of drugs like Ozempic and Wegovy, thereby promoting weight loss by keeping you fuller for longer. A cup of chickpeas can deliver over 12.5 grams of fiber and nearly 15 grams of plant-based protein — all for under 270 calories. Advertisement They're also a rich source of iron, potassium and magnesium — essential nutrients that support overall health. The new study found that black beans had a similar effect on heart health, which is no real surprise. 3 Black beans are rich in antioxidants that help fight inflammation and may reduce the risk of chronic diseases. jitanong714 – A cup of cooked black beans provides about 15 grams of protein and 15 grams of fiber at under 230 calories. They're also rich in antioxidants — particularly anthocyanins, the same compounds that give blueberries their health rap — which help fight inflammation and may reduce the risk of chronic conditions like heart disease and cancer. Plus, black beans boast key nutrients like folate, iron, magnesium and potassium, which support everything from brain function to healthy blood pressure. 'The soluble fiber in these legumes helps to lower cholesterol by reducing how much is absorbed into the bloodstream,' registered dietitian Maddie Gallivan, who was not involved with the new study, told Medical News Today. 'When eaten as part of a diverse, plant-rich diet, beans and chickpeas can support a healthy gut microbiome.'
Fox News
3 days ago
- Health
- Fox News
This cheap pantry staple could be key to lowering cholesterol, new research suggests
A common pantry staple may be the secret to lowering cholesterol levels, according to a new study. Researchers at the Illinois Institute of Technology found that chickpeas, also called garbanzo beans, can have cholesterol-lowering qualities. Participants who consumed a cup of chickpeas daily for 12 weeks experienced a significant reduction in their elevated cholesterol levels. The research, which involved adults with prediabetes, was presented at the NUTRITION 2025 conference in Orlando last week. Researchers also studied the effects of daily black bean consumption but found these were not as effective as chickpeas. Dr. William W. Li, author of the book "Eat to Beat Disease: The New Science of How Your Body Can Heal Itself," broke down the research in an interview with Fox News Digital. (He was not involved in the study.) Li said chickpeas can reduce cholesterol levels through the gut biome, which contains trillions of bacteria. "The way chickpeas work is by providing dietary fiber, which improves and activates the gut microbiome," Li said. "They can be dried and roasted and eaten as a snack." "Among their many functions, well-fed healthy bacteria, fed by chickpeas, improve lipid metabolism, which lowers blood cholesterol. And they lower inflammation by releasing metabolites called short-chain fatty acids." While it may seem daunting to incorporate a cup of chickpeas every day, Li said there are plenty of tasty recipes out there. Chickpeas, he said, "can be dried and roasted and eaten as a snack." "They can be stewed along with spices and onions and other vegetables for a hearty and healthy meal." While there are many ways to cook chickpeas, taking a healthy approach to them is crucial, said Li. Consumers should avoid using excessive oil while cooking the legume and stay away from deep frying. Instead, he said, roasting, stewing or simmering chickpeas are great ways to cook them while maintaining their nutritional benefits. "Use healthy oils to cook them, like extra virgin olive oil," Li said. "Add other healthy ingredients, like onions, garlic and turmeric to enhance the health benefits of the dish." Popular ways to cook chickpeas include preparing them into falafel, dropping them into salads or using them as a vegetarian protein alternative in tuna salad recipes. Hummus, one of the most popular uses of chickpeas, is a tasty, savory dip that originates from the Middle East. Cooking experts advise removing the skin from chickpeas before preparing hummus. Other ingredients in the dish include tahini, garlic, olive oil and a variety of spices.
Epoch Times
4 days 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.
Medical News Today
4 days ago
- Health
- Medical News Today
Plant-rich diet may help lower diabetes and heart disease risk
Could eating more plant-based foods help lower the risk of conditions like diabetes and heart disease? Lumina/Stocksy Type 2 diabetes increases the risk of developing heart disease . . The risk of both conditions is affected by diet and lifestyle, and a healthy diet rich in plant-based foods is known to help prevent or delay both. Now, a large-scale study has found that these beneficial effects could be due to phytosterols, plant compounds that help inhibit the absorption of cholesterol from the diet. People who ate a diet high in phytosterols were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes than those who did not. The number of people with type 2 diabetes is increasing worldwide. According to the International Diabetes Federation, 1 in 9 adults worldwide currently lives with the condition, and by 2050, it will be 1 in 8. In the United States, the numbers are even higher , with type 2 diabetes affecting more than 1 in every 7 adults, and more than a quarter of those aged over 65. A major study has now added to evidence that a healthy, plant-rich diet may reduce a person's risk of developing both diabetes and heart disease. The study findings, presented at NUTRITION 2025, the annual flagship meeting of the American Society for Nutrition, suggest that eating a diet high in phytosterols can reduce the risk of heart disease by 9% and type 2 diabetes by 8%. 'These are highly significant — if the findings are true then it could lead to an effective measure of significantly reducing the risk of these conditions along with reducing health care costs and improving patient quality of life with an easy non-medical method from diet. However, before we get too excited I would like to see a lot more of the methods here — what was the population they looked at, what measures and methods were used and what was the statistical techniques employed.' — Eamon Laird, PhD, Assistant Lecturer Nutritional Science at Atlantic Technological University (ATU) Sligo & Visting Adjunct Professor Trinity College Dublin, who was not involved in the study. The findings are yet to be published in a peer-reviewed journal. Researchers carrying out the observational study analyzed data from more than 200,000 adults in the U.S. All were nurses or other health professionals, and almost 80% were women. The data followed participants for up to 36 years, during which time more than 20,000 developed diabetes and almost 16,000 were diagnosed with heart disease. All participants filled in food-frequency questionnaires, from which the researchers assessed their intake of phytosterols. From the responses, they separated the participants into five groups, from highest to lowest intake of phytosterols in their diet. Those in the highest group consumed around 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains, and half a serving of nuts per day. People in the top fifth for phytosterol intake were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes than those in the bottom group. 'High blood cholesterol can increase the risk of heart disease. In general, increasing the amount and variety of plants in our diet is known to reduce the risk of heart disease. It would be interesting to see more research in this field to determine the extent of the role of phytosterols in this process.' — Megan Smith, a U.K.-registered dietitian, who was not involved in the study. 'Phytosterols are cholesterol-like compounds which inhibit cholesterol from being absorbed in the intestine, which can lower cholesterol in the blood,' Smith explained. 'Although there aren't many studies, there is a growing evidence base to suggest that phytosterols are anti-inflammatory and may have a role in improving glucose and lipid metabolism, and insulin resistance. However, to draw practical conclusions in this area, more research is needed.' — Megan Smith, RD By interfering with the absorption of dietary cholesterol, phytosterols can help lower levels of low-density lipoprotein (LDL), or 'bad' cholesterol in the blood, a major risk factor for heart disease. The researchers analyzed blood samples from more than 40,000 participants to look for metabolic biomarkers. They found that both total phytosterol and a particular form, β-sitosterol, were associated with metabolic markers and metabolites that may reduce the risk of heart disease and diabetes. They suggest this could indicate a possible mechanism for the association. Fenglei Wang, PhD, research associate at the Harvard T.H. Chan School of Public Health, who presented the research, explained: 'Our clinical biomarker and metabolomic results suggest the involvement of insulin activity, inflammation, and the metabolism of metabolites associated with type 2 diabetes and cardiovascular disease.' 'This suggests that phytosterol might reduce risk by alleviating insulin resistance and inflammation,' he added. He also suggested that the gut microbiome might play a role, as they identified several microbial species and enzymes associated with higher phytosterol intake that may influence the production of metabolites associated with a lower risk of diseases. 'Phytosterol absorption is generally low, with less than 5% of dietary phytosterols being absorbed into the bloodstream. In addition, the typical Western diet is often low in phytosterols.' — Eamon Laird, PhD Phytosterols are found in all plant foods, with the highest concentrations in unrefined plant oils, such as corn, sunflower, soybean and olive. Nuts, seeds, wholegrains and legumes are also good dietary sources of phytosterols. Adding avocadoes, broccoli, cauliflower, passion fruit, raspberries and oranges to your diet can also help increase your phytosterol intake. However, even with a plant-rich diet, it is quite hard to reach the 2g per day of phytosterols that clinical studies recommend for a significant reduction in LDL-cholesterol simply from diet. Smith told Medical News Today : 'It is generally thought that the amount of phytosterols eaten from food alone may be unlikely to have any meaningful effects to lower cholesterol. We may get around 200 – 400 mg/day with an omnivore diet. This can double in vegan or vegetarian diets.' 'If we were to eat foods which are supplemented with plant sterols or stanols (typically as fortified spreads and dairy drinks) this can increase to 0.75 – 2g per serving. They can also be taken as a supplement. U.K. guidance suggests that eating between 1.5 – 3g of plant stanols and sterols in addition to having a balanced diet can contribute to lower LDL cholesterol,' she added. However, she cautioned: 'For those with increased cholesterol levels, phytosterols can lower LDL cholesterol in the blood. Note, this should not be used as a replacement for cholesterol-lowering medication. There is also no benefit for those with normal levels of cholesterol, and is not recommended during pregnancy, breastfeeding or for children under five.' Diabetes Type 2 Heart Disease Nutrition / Diet
