A recent study presented at NUTRITION 2025, the annual conference of the American Society for Nutrition, suggests that adding a single cup of beans to your daily diet may significantly improve heart health markers in individuals with prediabetes.
The 12-week clinical trial tracked 72 adults diagnosed with prediabetes. Participants were randomly assigned to eat one cup daily of black beans, chickpeas, or white rice (used as a control). The results showed that those who consumed beans—particularly black beans and chickpeas—saw notable reductions in cholesterol levels and systemic inflammation.
Key Findings: Cholesterol and Inflammation Decreased
Participants who incorporated chickpeas into their daily meals saw a significant drop in total cholesterol, from an average of 200.4 mg/dL to 185.8 mg/dL, transitioning from borderline high to normal levels based on American Heart Association guidelines.
Meanwhile, those consuming black beans experienced a 27% decrease in interleukin-6 (IL-6)—a key marker of chronic inflammation associated with cardiovascular disease and type 2 diabetes. IL-6 levels dropped from 2.57 to 1.88 picograms per milliliter over the study period.
However, the research team noted no significant change in blood glucose levels, suggesting the benefits were primarily related to cholesterol and inflammation rather than glycemic control.
Expert Insight: Why Beans Work
According to Joan Salge Blake, a nutrition professor at Boston University and registered dietitian (not involved in the study), the secret may lie in beans’ high soluble fiber and potassium content—two nutrients many Americans underconsume.
“Soluble fiber interferes with the reabsorption of bile acids in the intestines,” Blake explained. “These bile acids, which are high in cholesterol, get bound by the fiber and are excreted, forcing the liver to draw cholesterol from the bloodstream to make more bile. This process naturally lowers blood cholesterol levels.”
Beans also support a healthy gut microbiome, which plays a role in reducing chronic inflammation. They contain beneficial phytochemicals, including anthocyanins, known for their antioxidant and anti-inflammatory effects.
Cost-Effective and Accessible for Most Households
For middle-class families looking to manage their food budget without sacrificing nutrition, beans offer an affordable source of plant-based protein and fiber.
“Beans are a nutrient-dense option that cost less than a dollar per serving,” said Blake. “They can stretch your food dollar while contributing meaningfully to cardiovascular health.”
A half-cup of beans provides roughly 7 grams of protein, comparable to one ounce of chicken, according to Emily Feivor, a dietitian at Northwell Health in New York.
How to Incorporate Beans Into Your Diet
Lead researcher Morganne Smith, a doctoral candidate at the Illinois Institute of Technology, recommends incorporating beans in practical, enjoyable ways:
- Blend them into soups for added texture and nutrients
- Use as a salad topping for extra fiber and protein
- Pair with whole grains like rice or quinoa to create complete meals
Both canned and dried beans are suitable, but nutritionists suggest choosing low-sodium or sodium-free options and rinsing canned beans to remove excess salt and sugars.
Feivor also cautions that some individuals may experience digestive discomfort when increasing bean intake too quickly. To minimize issues, it’s best to gradually introduce beans into the diet and ensure adequate hydration.
Public Health Implications and Future Research
Smith emphasized that while the study focused on adults with prediabetes, the benefits of bean consumption likely extend to the general population and could help shape national dietary guidelines aimed at reducing the risk of chronic diseases.
The research team plans to further investigate the impact of bean consumption on gut health, hoping to better understand the link between the microbiome and metabolic diseases.
Bottom Line: A Simple Habit with Significant Benefits
As heart disease and type 2 diabetes continue to rise among adults in the U.S., this research highlights a simple, affordable, and evidence-based strategy to support cardiovascular health: add a cup of beans to your daily diet.
With minimal cost and maximum benefit, beans may prove to be a superfood for middle-aged and older adults seeking long-term wellness through sustainable, everyday nutrition.
