What Happens to Your Cholesterol When You Eat Beans Every Day?

Emerging research is shedding new light on a simple but powerful dietary habit: eating beans daily. For people with prediabetes, consuming just one cup of beans per day may significantly reduce cholesterol levels and inflammation—two major risk factors for heart disease and type 2 diabetes.

Below, we break down what the study found, what experts are saying, and how you can take advantage of these health benefits with one affordable food.

A Growing Concern: Prediabetes in the U.S.

Prediabetes affects an estimated 98 million Americans, or nearly one in three adults. It occurs when blood sugar levels are higher than normal but not high enough to qualify as diabetes. Left unmanaged, it increases the risk of type 2 diabetes, heart disease, and stroke.

People with prediabetes often experience abnormal cholesterol levels and chronic low-grade inflammation, which are key drivers of long-term metabolic and cardiovascular issues. With rates of prediabetes continuing to rise, researchers are looking for low-cost, accessible strategies to help manage the condition.

Inside the Study: Beans vs. Rice

A study presented at NUTRITION 2025, the American Society for Nutrition’s annual conference, evaluated how different daily foods impact health markers in people with prediabetes.

Conducted by the Illinois Institute of Technology, the research involved 72 participants with prediabetes. They were randomly assigned to consume one of the following daily for 12 weeks:

• 1 cup of black beans
• 1 cup of chickpeas
• 1 cup of white rice (used as a control)

Fasting blood samples were taken at baseline, week 6, and week 12 to track changes in cholesterol, triglycerides, inflammation, and glucose levels.

Key Findings: Beans Improve Cholesterol and Inflammation

Chickpeas Lowered Cholesterol and Triglycerides

By week 12, the group that ate chickpeas daily had significantly reduced total cholesterol and triglycerides, including both LDL (“bad”) and HDL (“good”) cholesterol. High levels of these blood fats are known contributors to plaque buildup and cardiovascular disease.

At the 6-week mark, the same group showed a drop in inflammatory markers, although these started to rise again by week 12.

Black Beans Reduced Inflammation

Participants who consumed black beans daily also benefited—particularly from reduced inflammation levels, which were even more pronounced than in the chickpea group by the end of the study.

No Significant Effect on Glucose

While improvements were seen in cholesterol and inflammation, the study found no major changes in blood sugar levels among any of the groups. This suggests the benefits were specific to lipid and inflammatory responses, rather than glucose regulation.

Why Beans May Be So Effective

Beans are rich in dietary fiber, especially soluble fiber, which is known to reduce cholesterol by binding to it in the digestive tract and preventing absorption. But fiber isn’t the only factor.

According to nutrition experts, beans also contain:

• Plant-based protein

• Minerals like potassium and magnesium

• Phytochemicals with antioxidant and anti-inflammatory properties

These compounds may help reduce oxidative stress and modulate the gut microbiome, which in turn influences inflammation and immunity.

Expert Reactions: An Affordable Solution for Better Health

Experts praised the study’s focus on real-world, accessible foods. Dr. Alyssa Tindall, RDN and assistant professor of health sciences, emphasized that beans are inexpensive, widely available, and nutrient-dense, making them an ideal dietary intervention.

“Beans are packed with fiber, vitamins, and minerals,” she said. “For individuals and families dealing with prediabetes, this is a realistic and empowering step toward better health.”

Replacing higher-fat proteins like red meat with beans can also lower saturated fat intake, which contributes to improved cholesterol levels over time.

Study Limitations: What to Keep in Mind

While the study results are encouraging, researchers caution that they come with a few limitations:

• The research has not yet been peer-reviewed, meaning the data hasn’t been independently validated.

• It involved only 72 participants, a relatively small sample size.

• Findings are specific to people with prediabetes and may not apply to the general population.

Lead researcher Dr. Indika Edirisinghe noted that more studies involving larger and more diverse populations are needed to confirm these results.

Beans and Long-Term Heart Health

Even outside of this study, beans have long been associated with cardiovascular benefits. The American Heart Association recommends regular bean and legume consumption as part of a heart-healthy diet.

Other research has shown:

• Eating beans can lower LDL cholesterol

• Bean-rich diets are linked with lower blood pressure

• High-fiber diets help reduce risk of heart disease and stroke

A 5-week study found that women who included chickpeas in their diets had significantly lower total cholesterol, reinforcing the new findings.

How to Add More Beans to Your Diet

If you're looking to improve your heart health or manage prediabetes, adding a cup of beans daily is simple and versatile. Here are some easy ways to work them into your routine:

Use Canned Beans

• Add to salads, wraps, burrito bowls, or soups

• Mix with grains like quinoa or brown rice

• Toss into pasta dishes or casseroles

Try Cooking Dried Beans

Use an Instant Pot or slow cooker to prepare black beans or chickpeas in bulk for the week. No soaking needed for many pressure cooker recipes.

Explore Global Cuisine

• Try hummus or chickpea pitas

• Cook Indian dal or chickpea curry

• Make Latin-inspired black bean tacos or burritos

• Experiment with bean pastas or Mediterranean stews

Beans are not only filling and flavorful, but they also store well, are easy to prepare, and can be seasoned in countless ways to suit any taste.

Final Thoughts: A Simple Habit With Powerful Results

The findings are clear: for individuals with prediabetes, eating beans daily can offer measurable benefits. From lowering cholesterol to reducing inflammation, this one small change could have a large impact on long-term health.

Even better, beans are one of the most budget-friendly and accessible superfoods around. While more research is needed to confirm benefits across broader populations, experts agree: everyone can benefit from eating more beans.

Whether you're managing a chronic condition or simply looking to eat healthier, adding a cup of beans to your daily diet is a small step with big potential.