For just one dollar, chickpeas and black beans could become one of the most powerful and affordable tools to fight two of the most common chronic diseases of the 21st century: type 2 diabetes and cardiovascular disease. This is supported by a recent review published in The Journal of Nutrition (May 2025), which highlights the key role of legumes in regulating cholesterol and systemic inflammation.

The study, led by researchers at the University of Toronto, analyzed over 20 clinical trials evaluating daily legume consumption in people with metabolic risk factors. The findings were compelling: regular intake of chickpeas helped reduce LDL (“bad”) cholesterol by up to 8%, while black beans showed anti-inflammatory effects comparable to those of first-line medications like aspirin.

The high content of soluble fiber, polyphenols, and plant-based proteins in these legumes helps improve lipid profiles and reduce inflammatory markers such as C-reactive protein.

The benefits extend beyond cardiovascular health. A parallel study published in Diabetes Care (April 2025) found that individuals who added half a cup of chickpeas or black beans to their daily diet had better post-meal blood sugar control and lower insulin resistance. It’s not just about eating less sugar, but about choosing functional foods that help the body process it more efficiently.

In a context where the economic burden of chronic disease care continues to rise, these findings offer a simple, accessible, and culturally familiar alternative. In both Latin America and the United States, chickpeas and black beans are traditional dietary staples, making it easier to integrate them into healthy eating plans.