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- Chickpeas can significantly lower your cholesterol. Here are 5 tasty recipes scientists recommend to improve your health. (businessinsider.com)
Chickpeas: A Tiny Bean with Big Cholesterol-Lowering Potential
New research suggests that not all beans are nutritionally equal. While black beans are known for their anti-inflammatory properties, a recent study from the Illinois Institute of Technology highlights chickpeas as a powerhouse for lowering cholesterol.
The three-month study involved three groups of prediabetic participants. One group consumed a daily cup of black beans, another ate chickpeas, and a control group ate white rice.
After 12 weeks, researchers observed significant improvements in the chickpea group’s total cholesterol levels. Their average cholesterol dropped from around 200 mg/dL (considered at-risk) to a healthy 186 mg/dL.
The black bean group saw notable improvements in inflammation levels.
The difference in health benefits likely stems from the unique chemical composition of each bean. Black beans contain phytochemicals with anti-inflammatory properties, while chickpeas are rich in phytosterols, plant compounds known to lower cholesterol.
This reinforces the importance of consuming a variety of colorful plant-based foods. Lead researcher Indika Edirisinghe emphasizes the complex “food matrix” present in whole foods, stating that even a synthetic replica with identical nutrients wouldn’t yield the same health benefits.
Registered dietician Joel Ramdial, while not involved in the study, supports the findings, noting that beans are a versatile and excellent source of dietary fiber. He suggests incorporating them into various dishes, from blending them into sauces to roasting them as a snack.
To assist study participants in consuming a daily cup of chickpeas, researchers provided canned chickpeas, a measuring cup, and a collection of easy-to-follow recipes.
Five Chickpea Recipes for Lowering Cholesterol:
1. Cool Ranch Chickpeas: A simple and crispy snack made with canned chickpeas, olive oil, and ranch seasoning.
2. Tomato Cucumber Feta Salad with Chickpeas: A refreshing salad combining chickpeas with fresh vegetables, feta cheese, and a light vinaigrette.
3. Honey Sesame Chickpeas: A savory and flavorful dish featuring chickpeas in a honey-soy glaze, served over rice.
4. Chickpeas with Leeks and Lemon: A vibrant dish with a bright, citrusy flavor, featuring leeks, lemon zest, and fresh rosemary.
5. Roasted Chickpea Gyros: A quick and easy meal using roasted chickpeas as a filling in pita bread with tzatziki sauce and fresh vegetables.