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.”
