While neither of them might seem like the most exciting food in the canned vegetable aisle, we are massive fans of both chickpeas and black beans. They are powerhouses of fiber and protein. We think every healthy diet should include them, especially as they are so affordable in the supermarket.
You should always “wash” canned veggies before using them. That doesn’t mean with soap! Draining the salt water they are packed in removes nine to 23 percent of the extra sodium from the vegetables. Rinsing them with clean water can lower the sodium by 33 percent.
Black beans are a great source of antioxidants, folate, iron and magnesium. As they are a low-GI food that contains so much fiber, they can help prevent blood sugar spikes. Chickpeas are also a great source of folate, iron and magnesium, along with manganese, copper, zinc and phosphorus. In a study, they suppressed post-meal blood sugar spikes up to 36 percent.
Now, a new study has found a reason to celebrate them even more. Researchers noted that black beans and chickpeas are often recommended to people with blood sugar concerns. However, not much research has looked at how these staple foods impact cholesterol or inflammation in people who are at risk for developing blood sugar concerns or heart disease.
People who are at higher risk for a heart or blood sugar problem often struggle with cholesterol or chronic low-grade inflammation. Learning how these foods that are so healthy for other aspects of health impact cholesterol and inflammation is essential for giving people better advice.
The study had people at risk for blood sugar concerns randomly assigned to eat a cup of rice, black beans or chickpeas for 12 weeks. The rice was their control group. For the group that ate chickpeas, their cholesterol dropped 14.6 milligrams per deciliter. The people eating black beans saw a significant decrease in a biomarker for inflammation.
We don’t think people should pick one or the other when it comes to health. Both are tasty legumes with a lot to offer. Adding them both to your diet can help your overall health. You don’t necessarily have to eat them every single day, but adding more fiber and plant-based protein into your diet can help your health in many ways, including boosting gut health. This new study gives us even more reason to love chickpeas and black beans!
