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Yahoo
06-07-2025
- Health
- Yahoo
Chickpeas can significantly lower your cholesterol. Here are 5 tasty recipes scientists recommend to improve your health.
Chickpeas are rich in plant compounds that can lower your cholesterol. People who ate a cup of chickpeas per day for 12 weeks lowered their cholesterol to healthy levels. Here are some of the cheapest, easiest recipes they used. Turns out, not all beans are created equal. While black beans seem to be great at fighting low-grade chronic inflammation, chickpeas are more of a cholesterol-lowering powerhouse, according to recent research from Illinois Institute of Technology. In a three-month study, researchers asked a group of roughly 24 prediabetic people to eat a cup of black beans every day, while another group of 24 with prediabetes was given chickpeas. In a third control group, participants cooked white rice. By the end of just 12 weeks, the researchers noticed significant differences in inflammation levels for the black bean eaters, while chickpea eaters had a greater effect on their total cholesterol, moving from at risk (with an average total cholesterol around 200 mg/dL) into a heart-healthy range (186 mg/dL). The reason why different beans house different health benefits probably has to do with the chemicals that color them and make each bean unique. While the phytochemicals that make black beans black are known to have more anti-inflammatory properties, golden chickpeas have more of other plant chemicals called phytosterols, which are cholesterol-lowering compounds. This is why nutrition buffs often recommend eating a wide variety of different colored plants, including fruits, vegetables, beans and whole grains. By eating a rich diversity of colorful whole foods, you'll enjoy the complex natural "food matrix" found inside each one, lead researcher Indika Edirisinghe told Business Insider. "It contains protein, it contains lipid, it contains fiber, vitamins, minerals," and different combinations of each from bean to bean, he said. "Somebody can synthesize artificial bean by adding all the nutrients, but I don't think you're going to get the same effect." Registered dietician Joel Ramdial, who was not involved with this study, is the director of nutrition at Southeast Missouri State University's department of sport sciences. He told BI that beans are one of the most dense and varied sources of dietary fiber you can find, making them a great ingredient to mix into your next meal. "You can blend them up and mix them into things, you can roast," he said. "You can put them in soups, you can mix them into sauces." In order to make it easier on research participants to include a cup of chickpeas per day in their diets, Edirisinghe and his team equipped their study volunteers with canned chickpeas, a measuring cup, and several easy recipes. Ingredients: 2 15 oz. cans of chickpeas, drained and rinsed 1/2 cup of extra virgin olive oil 2 tbsp. of ranch seasoning Directions: Preheat oven to 400F Dry chickpeas well with paper towels Spread onto a large baking sheet in an even layer Bake until golden and crisp, 30 minutes In a large bowl, toss the hot chickpeas with oil and seasoning Spread out onto the baking sheet and bake for five more minutes Remove from the oven. Chickpeas will continue to crisp as they cool. Ingredients: 1 15 oz. can of chickpeas, drained and rinsed 1 large cucumber, chopped 1 pint of cherry tomatoes, preferably multi-colored, halved 1/2 white onion, chopped 1/2 cup of feta cheese 1/4 cup of extra virgin olive oil 2 tbsp. of red wine vinegar Salt Pepper 2 tbsp. of fresh cilantro, chopped Directions: In a large bowl, combine the cucumber, tomato, chickpeas, and onion In a small bowl, whisk together the oil and vinegar. Season with salt and pepper. Add to the large bowl and toss to combine. Top with feta and cilantro Ingredients: 1 15 oz. can of chickpeas 1 small onion, diced 2 cloves of garlic, minced 1/2 cup of honey 1/3 cup of soy sauce 2 tbsp. of toasted sesame oil 1 tbsp. of rice wine vinegar 2 tbsp. of vegetable oil 1/4 tsp. of crushed red pepper flakes 1 tsp. of fresh grated ginger Cooked rice, for serving Sesame seeds and sliced scallions, for garnish Directions: Put the diced onion, minced garlic, honey, soy sauce, sesame oil, vinegar, vegetable oil, red pepper flakes and ginger in a medium saucepan. Add some water and bring to a boil Reduce to simmer and cook for five to 10 minutes, until slightly thick Add the chickpeas and return to a boil Reduce heat to medium-low and simmer for 10 minutes, until chickpeas are coated and sauce is thick Serve over cooked rice, and garnish with the sesame seeds and sliced scallions, if desired Ingredients: 2 cups of chickpeas 4 leeks 1/2 lemon 1 branch of fresh rosemary 1 clove of garlic 1/4 cup of extra virgin olive oil Salt Directions: In a large skillet, heat the olive oil, garlic, and rosemary over medium heat Once the garlic turns fragrant and the rosemary starts to sizzle, remove the rosemary and set it aside Add the leeks to the pan, along with a good pinch of salt Cook, stirring often, until the leeks are soft and sweet but still green, around five to eight minutes Add in the chickpeas, and continue to cook, turning the beans in the oil, for five more minutes. The chickpeas should darken slightly in color. Using a microplane or zester, add a few scrapes of lemon zest into the pan, plus a squeeze of lemon juice Stir to combine Season to taste with lemon juice, zest, or salt as needed Ingredients: 1 15 oz. can of chickpeas 4 pita flatbreads 1 cup of tzatziki sauce 2 lettuce leaves, roughly chopped 1 tomato, sliced 1/4 red onion, cut into strips 1 tbsp. of olive oil 1 tbsp. of paprika 1 tsp of black pepper 1/4 tsp of salt Directions: Preheat oven to 400F Pat the chickpeas dry with paper towels, removing any skins that come off In a large bowl, gently toss the chickpeas with the oil, paprika, black pepper, cayenne pepper, and salt Spread the chickpeas onto a greased, rimmed baking sheet and roast for roughly 20 minutes, until lightly brown but not hard Spread tzatziki on one side of the pita bread, then sprinkle in 1/4 of the chickpeas, and add your veggies Fold and enjoy! Read the original article on Business Insider
Yahoo
04-07-2025
- Health
- Yahoo
Just 1 cup of black beans curbs inflammation in your body. Here are 4 science-backed recipes to boost your health.
Beans are packed with nutrients, including fiber and protein. A new study suggests consuming one cup per day can also lower low-grade inflammation in the body. Here are the recipes participants used to get it done. Beans, beans, the magical fruit. The more you eat, the more you … can cut down on dangerous, chronic low-grade inflammation. Researchers at Illinois Institute of Technology recently discovered just how much black beans can help lower inflammation in a remarkable trial. They gave roughly two dozen people with prediabetes a three-month supply of canned beans. The directions were simple: incorporate one cup of black beans into your diet, every single day for 12 weeks. (In a control group, participants ate white rice instead). Some people mixed their beans into soups, others topped their salads with black beans. Each person in the bean-eating group just had to ensure they were eating a cup per day. It's something that people living in the longevity Blue Zones around the world already do automatically, through force of habit. With this study, there's fresh evidence that their technique can help anybody who is at risk of developing chronic diseases improve their health and longevity. In this small study, eating black beans had a big impact on people's levels of a protein called interleukin-6 (IL-6) which is a key marker of inflammation. During the course of the study, black bean eaters reduced their average IL-6 levels from 2.57 picograms per milliliter to 1.88, a significant decrease. Lead researcher Indika Edirisinghe, a professor of food science and nutrition at IIT, says he suspects a big part of the reason why black beans are so great at lowering chronic, low-grade inflammation has to do with the chemicals that give them their rich, deep black coloring. "They have something called polyphenolic compounds," Edirisinghe told Business Insider. "The polyphenolic compounds are bioactive, and they have antioxidant and anti-inflammatory activity." Just in case participants were stumped on how to start incorporating more black beans into each day, they were given a lifeline: Edirisinghe and his team offered participants several mouthwatering bean recipes, including one for black bean brownies, a chicken and black bean chili, a bean "caviar" snack dip, and a colorful bean salad in a jar. "There's no rocket science," Edirisinghe said. "It's very simple, and there's a great opportunity here to become healthy." Ingredients: 1 15-oz. can of black beans, rinsed and warmed up 1 lb. ground turkey 2 cups of frozen corn, thawed and warmed up 1 head of romaine, chopped 1 cup of shredded pepperjack cheese 1 cup of diced tomatoes 1 tbsp. taco seasoning 2 tbsp. extra virgin olive oil Salt Directions: In a large skillet, heat the olive oil over medium-high heat Add the turkey and season with taco seasoning and salt Cook the turkey, breaking it up with a spoon or spatula, until it is golden and cooked through, about eight to 10 minutes. Then set it aside for five minutes to let it cool. Using six mason jars, layer the turkey, then black beans, corn, romaine, cheese, and tomatoes Refrigerate until ready to eat. (Makes a great lunch!) Ingredients: 1 15-oz. can of black beans, drained and rinsed 1/2 cup of oats 1/2 tsp. baking powder 2 tbsp. cacao powder 1/4 tsp. salt 1/2 cup maple syrup 1/4 cup coconut oil 2 tsp. vanilla extract 1/3 cup chocolate chips, plus extra for topping Directions: Preheat your oven to 350F Combine all the ingredients except the chocolate chips in a food processor, and blend until very smooth. (If you don't have a food processor, a blender can work, but the consistency won't be as smooth.) Stir in the chips Pour into a well greased 8x8 pan Sprinkle extra chips on top, if you like Cook brownies for 15 to 18 minutes Let cool for at least 10 minutes before cutting If they still look somewhat undercooked, put them in the fridge for an hour to firm up Ingredients: 1 15-oz. can of black beans, rinsed 1 rotisserie chicken, shredded 6 cups of chicken broth 1 cup of quinoa 1 16-oz. jar of salsa verde 3 cloves of garlic, minced 1 large onion, diced 1 tbsp. of canola oil 1 tbsp. of ground cumin Salt Sour cream and cilantro, for serving Directions: In a large pot over medium heat, heat up the oil Cook the onion and garlic until tender, about six minutes Add the cumin, and season with salt Add the beans, chicken, and salsa verde and stir until combined Add 5 cups of the chicken broth and quinoa and bring to a boil Reduce the heat and let it simmer until the quinoa is tender, about 20 minutes If the quinoa absorbs most of the liquid, add the extra cup of chicken broth Serve with sour cream and cilantro Ingredients: 1 cup of black beans 1 cup of corn 1 cup of cherry tomatoes, quartered 1 small red onion, finely chopped 2 orange bell peppers, chopped 1 avocado, chopped 1 tsp. salt 1/2 tsp. cumin 1/3 cup of lime juice 1/3 cups of extra virgin olive oil 3 tbsp. of chopped fresh cilantro 1 tbsp. of hot sauce Tortilla chips for serving Directions: In a small bowl, combine the olive oil, lime juice, cilantro, hot sauce, cumin, and salt In a large bowl, combing the remaining ingredients, except the chips Pour the dressing from the small bowl into the large bowl and toss until well combined Serve it up with the chips Read the original article on Business Insider
CBS News
25-06-2025
- CBS News
Shots fired blocks from Rate Field as White Sox game gets out
A shooting transpired in Bronzeville Tuesday evening, just as White Sox fans left a game at Rate Field just blocks away. The shooting happened near 35th and State streets. A large police presence and crime scene tape were seen outside the Michael Paul Galvin Tower at 10 W. 35th St. — which houses the administrative offices and research institute for the Illinois Institute of Technology. It appeared someone opened fire on a car. There was no immediate word on whether anyone was struck during the shooting, but at least one ambulance was seen leaving the scene. Rate Field is located just the other side of the Dan Ryan Expressway from the crime scene. Chicago Public Safety Headquarters is located about a city block to the east at 3510 S. Michigan Ave.
Daily Mail
03-06-2025
- Health
- Daily Mail
The 49p food that can slash cholesterol, preventing heart attacks, according to study
Eating a tin of chickpeas a day could be key to beating dangerous high cholesterol—a leading cause of heart disease and stroke. An intriguing new study found those who added the tinned favourite to their daily diet for a period of three months saw their originally high levels of the harmful fat drop to within the normal range. The researchers, from the Illinois Institute of Technology, also found another type of tinned pulse—black beans— had a similar cholesterol-lowering effect. Speaking of the findings, lead author Professor Morganne Smith urged those with high cholesterol to replace 'less healthy' options with beans—whether canned, dried or frozen. 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases,' she said. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice.' The scientists believe pulses like chickpeas and beans may boost the levels of beneficial bacteria in the gut, which are thought to be helpful in clearing harmful cholesterol from the blood. Cholesterol is a waxy, fat-like substance that is essential for various bodily functions. There are two types—HDL, the good kind, and LDL, too much of which is considered unhealthy. An excess of bad cholesterol has long been linked with serious health problems including heart attacks and strokes. This is because LDL can form plaques that build up and block arteries, limiting the supply of blood to and from the heart. An estimated 6.3 million people in the UK are thought to suffer from the condition, which left untreated can develop into type 2 diabetes as well as heart conditions. In the 12-week study, the results of which were presented at the annual meeting of the American Society for Nutrition in Orlando, 72 prediabetics were analysed to see how introducing beans to daily diets affected their health. According to the Heart Foundation, diabetics are around twice as likely to suffer a stroke or develop heart disease. Studies estimate that around three quarters of people with diabetes also suffer high cholesterol. Participants were randomly assigned to eat either one cup of black beans, chickpeas, or rice—which was the control group—every day for 12 weeks. Blood samples were taken at the start of the study, half-way through and again six weeks later to track cholesterol, blood sugar levels and inflammation. Researchers also carried out a glucose tolerance test at the start and end of the study—measuring participants' response to sugar. At the end of the study those who ate chickpeas daily experienced a significant decrease in cholesterol levels, from 200.4mg per deciliter of blood at the start of the study, to 185.8mg at the end. Total cholesterol levels above 200mg/dl are considered high, while figures below this are normal. Those eating black beans were also found to have lower levels of inflammation after 12 weeks. The researchers concluded: 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes.' Critically, Prof Smith advised people who want to introduce beans into their daily diets to be cautious of any additional ingredients commonly found in the products—such as salt or sugar, both of which have been linked with heart disease. Almost six million people in the UK have diabetes, of which 90 pre cent is type 2, but charities estimate there 1.2million people are living with disease undiagnosed.
The Independent
03-06-2025
- Health
- The Independent
Daily cup of chickpeas can lower cholesterol, researchers find
A daily cup of chickpeas can lower cholesterol while black beans reduce inflammation, research suggests. A small study found the simple bean could boost people's health and may be an affordable way to lower the risk of chronic disease. Over the course of 12 weeks, the study on 72 people with pre-diabetes (where blood sugars are higher than usual but not high enough for a diagnosis of diabetes) found improved cholesterol levels among those eating a daily serving of chickpeas (about 160g cooked weight). Meanwhile, eating black beans was also linked to reduced inflammation (with one cup of cooked black beans weighing about 170g). The study was presented at the annual meeting of the American Society for Nutrition in Florida, but has not yet been peer-reviewed. Morganne Smith, researcher at Illinois Institute of Technology, said: 'Individuals with pre-diabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. 'Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed. '(We) showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone. 'These findings could be used to inform dietary guidelines, clinicians or public health programmes focused on preventing heart disease and diabetes.' In the study, people were randomly assigned to eat either one cup of black beans, chickpeas or rice (as the control group) for 12 weeks. Blood samples were taken at the start of the study, at six weeks and at 12 weeks to track cholesterol, inflammation and blood sugar. Glucose tolerance tests were conducted at the beginning and end of the study. For the group consuming chickpeas, total cholesterol significantly decreased from an average of 200.4 milligrams per decilitre (5.2mmol/L) at the beginning of the study to 185.8 milligrams per decilitre (4.8mmol/L) after 12 weeks, researchers said. For those eating black beans, the average level of pro-inflammatory cytokine interleukin-6 – a marker of inflammation – was 2.57 picograms per millilitre at the start of the study and significantly decreased to 1.88 picograms per millilitre after 12 weeks. Ms Smith suggested swapping less healthy foods for beans (whether tinned, dried or frozen) could be good for those wanting to eat more healthily. She added: 'There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases. 'You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa.' Tracy Parker, senior dietitian at the British Heart Foundation, said: ' Eating plant-based sources of protein like chickpeas, black beans and other beans, is consistent with the traditional Mediterranean diet that is linked to a reduced risk of heart and circulatory diseases. 'These are high in protein, low in saturated fat and excellent sources of fibre, which helps lower cholesterol and high blood pressure. 'This helps reduce inflammation which is a major risk factor of coronary heart disease. 'Just one portion – around three heaped tablespoons or 150g – provides about a third of the recommended daily fibre intake. 'Most pulses are cheap and are available already cooked and canned in water, making them an easy and nutritious addition to a balanced diet.'
