What Happens to Your Cholesterol When You Eat Beans Every Day

What Happens to Your Cholesterol When You Eat Beans Every Day Eating beans every day isn’t just about staying full or enjoying plant-based meals. It turns out this humble food can do wonders for your cholesterol—especially if you’re living with prediabetes. According to findings shared at NUTRITION 2025, the annual meeting of the American Society for Nutrition, people with prediabetes who ate one cup of chickpeas or black beans daily for 12 weeks experienced real health improvements. These included better cholesterol numbers, lower triglycerides, and reduced inflammation. With nearly 98 million Americans affected by prediabetes, beans might be an easy and affordable way to support better health

Why Beans Are Beneficial for Prediabetes

Prediabetes is a warning sign—blood sugar levels are higher than normal but not high enough to be considered diabetes. Along with this, people often face issues like poor fat metabolism and chronic inflammation. These raise the risk of heart disease and type 2 diabetes. But according to Morganne Smith, a researcher at the Illinois Institute of Technology, beans may help improve these concerns. Their fiber and nutrient profile work naturally to reduce risk factors and promote healthier outcomes in people at risk for diabetes or heart issues

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Daily Diet Plan in the Study

In this USDA-funded study, 72 participants diagnosed with prediabetes were divided into three separate groups. Each group ate one of the following every day for 12 weeks:

1 cup of black beans
1 cup of chickpeas
1 cup of rice

Researchers drew blood samples at the beginning, midway point, and end of the 12-week period. Their main goal? To track how each of these foods impacted cholesterol levels and inflammation markers over time

How Beans Help Lower Cholesterol Naturally

Beans are loaded with soluble fiber, a type of fiber known for binding with cholesterol in the digestive tract. This makes it harder for cholesterol to enter the bloodstream and allows the body to eliminate it more efficiently. Scientific studies have shown that just one cup of beans per day can lead to a meaningful drop in both total cholesterol and LDL (bad) cholesterol. Simply put, beans are heart-smart.

Why Beans Are So Effective:

Soluble Fiber: Helps trap and remove cholesterol before it’s absorbed
Cholesterol Binding: Makes cholesterol harder to absorb into the bloodstream
Lower LDL: Cuts down the “bad” cholesterol linked to heart issues
Improved Lipid Profile: May improve overall cholesterol markers and heart health

The Cholesterol Benefits of Different Bean Types

Not all beans are exactly the same, but most of them share a strong ability to lower cholesterol thanks to their fiber content. Here are some top choices

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Chickpeas: Known to reduce total and LDL cholesterol
Black Beans: Packed with soluble fiber for LDL reduction
Kidney Beans: High in fiber and great for heart health
Lentils: Support healthy cholesterol and overall cardiovascular wellness

Beans More Than Just Cholesterol Support

Cholesterol is just one piece of the puzzle. Beans also help with inflammation, digestion, and blood sugar control. These extra benefits are particularly helpful for people living with prediabetes or diabetes.

Lower Inflammation in Just 12 Weeks

At the 12-week mark, participants who ate chickpeas had significantly lower total cholesterol, LDL, HDL, and triglycerides. Triglycerides are blood fats that, in high amounts, can lead to artery buildup. Even better, inflammation markers dropped by week 6 in the chickpea group. Although those levels rose slightly by week 12, the black bean group had the most consistent improvement in inflammation throughout the study.

Did Beans Affect Blood Sugar?

Interestingly, while cholesterol and inflammation improved in the bean-eating groups, blood sugar levels didn’t change much. Still, the positive results for other health markers suggest that beans are a safe and healthy food for people with prediabetes, and they offer other important metabolic benefits too

What Health Experts Say About Beans

Alyssa Tindall, RDN, PhD, from Ursinus College, highlights that beans are affordable, accessible, and full of fiber, protein, and important nutrients. They are especially helpful for low-income families managing conditions like diabetes and heart disease. Another expert, Sharon Palmer, RDN, MSFS, points out that black beans help reduce inflammation by supporting gut health and providing plant-based anti-inflammatory compounds called phytochemicals.

Yes—but that doesn’t mean you should wait to add beans to your diet. Experts like Dr. Indika Edirisinghe remind us that these results currently apply specifically to people with prediabetes, and the study was small and hasn’t been peer-reviewed yet. However, beans are already recommended by the American Heart Association as part of a healthy eating pattern. So while more research is coming, the current guidance supports eating beans regularly.

Why Chickpeas and Black Beans Are So Effective

Both chickpeas and black beans are rich in plant compounds with antioxidant properties and immune system support. In fact, past studies have shown that women who added chickpeas to their diet for just five weeks saw major cholesterol improvements. If you replace animal proteins like beef with beans or chickpeas, you’ll also cut down on saturated fat, which is another win for heart health

Easy Ways to Add Beans to Your Diet

According to Tindall, beans like chickpeas and black beans can easily fit into any heart-healthy diet—just remember to balance your meals with fruits, vegetables, whole grains, and reduced sodium and sugar. Not sure where to start? Try adding beans to:

Salads
Grain bowls
Wraps
Soups and stews
Pasta dishes
Casseroles

You can also explore global recipes like:

Hummus
Indian dal
Burritos
Chickpea pita sandwiches

Beans

Beans are nutritional powerhouses. According to 2021 research in the journal Nutrients, they provide fiber, plant-based protein, vitamins, and minerals—all without cholesterol or high saturated fat. Even better? They’re budget-friendly, costing just a few cents per serving. But surprisingly, most Americans don’t eat enough of them. While the 2020–2025 Dietary Guidelines recommend eating 1½ cups per week, the average person eats less than ⅓ cup

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Top Beans to Include in Your Meals

The USDA notes that over 4,000 types of beans are grown in the United States. While you don’t have to try them all, here are some top picks:

Pinto Beans
Black Beans
Kidney Beans
Lima Beans
Chickpeas

Health Benefits of Beans

What Happens to Your Cholesterol When You Eat Beans Every Day

Help Maintain a Healthy Weight

Beans are high in fiber and protein, two key nutrients that help you stay full longer. A 2023 study in Nutrients found that people who regularly ate beans over 10 years had less belly fat and slower weight gain than those who didn’t.

Boost Gut Health

Your digestive system needs fiber to stay balanced. Beans feed beneficial gut bacteria, which produce short-chain fatty acids that strengthen your immune system and reduce inflammation. This can help prevent chronic illnesses like heart disease, diabetes, and even some cancers.

Lower Heart Disease Risk

Beans benefit the heart in multiple ways. Their soluble fiber lowers cholesterol, and their potassium content supports healthy blood pressure. Since most Americans don’t get enough potassium, beans are an easy way to get more of it naturally.

Improve Overall Nutrition

Beans supply nutrients many people are lacking, including folate, calcium, magnesium, iron, and vitamins A, C, D, and E. Adding beans to your weekly meals can fill nutritional gaps and support your overall wellness

Nutrition Facts of Beans (Per ½ Cup Cooked, No Salt)

Nutrient	Black Beans	Chickpeas	Pinto Beans	Soybeans	Lima Beans	Kidney Beans
Calories	120	135	123	148	108	113
Carbohydrates	23 g	22 g	22 g	7 g	20 g*	20 g*
Protein	8 g	7 g	7 g	14 g	6 g	8 g
Fiber	7.5 g	6 g	7.7 g	5.5 g	6.6 g	6.4 g
Fat	0.5 g	2 g	0.8 g	6.4 g	0.3 g	0.5 g
Iron	2.1 mg	2.4 mg	2.1 mg	2.9 mg	2.2 mg	2.6 mg
Potassium	305 mg	238 mg	300 mg	443 mg	309 mg	358 mg
Magnesium	60 mg	48 mg	43 mg	74 mg	43 mg	35 mg

Frequently Asked Questions

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Can eating beans every day help lower cholesterol naturally?

Yes, beans are high in soluble fiber, which binds to cholesterol and helps remove it from your body, leading to lower total and LDL cholesterol levels.

What are the best types of beans for lowering cholesterol?

Chickpeas, black beans, kidney beans, and lentils are all excellent choices. These beans are rich in fiber and plant nutrients that support heart health.

How much beans should I eat daily to reduce cholesterol?

Studies suggest eating about 1 cup of beans per day can lead to significant improvements in cholesterol, especially for people with prediabetes.

Do beans help with other conditions like high blood sugar or inflammation

Yes. In addition to lowering cholesterol, beans can help reduce inflammation and improve blood sugar control, making them ideal for those with prediabetes or diabetes.

Are beans better than meat for heart health

high-fat animal proteins like beef with beans can reduce saturated fat intake, lower cholesterol, and improve overall heart health.

Takeaway

Adding beans to your diet—especially chickpeas and black beans—can make a big difference in your health. From lowering cholesterol and reducing inflammation to improving gut health, beans deliver results without breaking the bank. While more studies will expand on these findings, the current evidence is strong. So why wait? Start adding more beans to your meals today—your heart, gut, and wallet will thank you