Daily Penny Treatment for Lowering Cholesterol and Inflammation Levels

In a recent study involving 72 adults with prediabetes, consuming a daily serving of either chickpeas or black beans for 12 weeks has shown promising results in improving cardiometabolic health [5].

The study, which compared daily intake of chickpeas, black beans, or white rice, found that both legumes significantly reduced inflammation in prediabetic individuals. Chickpeas lowered total cholesterol from about 200 to 186 mg/dL, primarily by reducing LDL ("bad") cholesterol, and also decreased inflammation markers [5]. Black beans, on the other hand, significantly reduced inflammation by lowering IL-6, a pro-inflammatory cytokine, from approximately 2.6 to 1.9 pg/mL [5].

The dietary fiber in these legumes plays a crucial role in reducing LDL cholesterol and inflammation, which can help prevent the progression to diabetes [2]. This research aligns with broader evidence that fiber-rich, plant-based foods contribute to lowered cardiometabolic risk [1][3].

A cup of chickpeas contains approximately 14.5 grams of protein, while a cup of black beans contains around 15 grams of fiber and 15 grams of protein [4]. Canned beans can cost around 25 to 40 cents a serving, and dried beans can cost as little as 10 to 20 cents a serving [4].

Indika Edirisinghe, a nutritionist at Illinois Institute of Technology, suggests swapping canned, dried, or frozen chickpeas or black beans for less healthy options. These legumes can be incorporated into a regular diet in various cost-effective ways, such as blending them into soup bases, using them as salad toppings, or pairing them with grains like rice or quinoa [4].

However, it's important to be mindful of additional ingredients like salt or sugar when consuming canned beans or chickpeas. Rinsing excess salt off canned beans or chickpeas before cooking is recommended.

In conclusion, daily consumption of chickpeas and black beans can make significant differences in preventing heart disease and diabetes by improving cholesterol levels, reducing inflammation, and providing essential nutrients like fiber and protein.

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