#Beans

A growing body of research suggests that simply adding beans to your daily plate could add years to your life. Recent analysis of more than a million people found that the more beans people eat, the lower their risk of dying from any cause over time. In practical terms, consuming about 50 grams of beans a day — roughly half a cup — was associated with a notable reduction in mortality risk. What’s striking is not just the overall message, but a highlighted quartet of beans that appear especially potent for longevity: soybeans, edamame, kidney beans, red beans, and chickpeas. This isn’t just about one nutrient or one meal; it’s about a pattern of fiber, protein, and micronutrients working together to support long-term health.

A recent study indicates that adding chickpeas to the daily diet can meaningfully reduce cholesterol, offering a tasty, accessible path to better heart health. Thai nutrition experts view chickpeas as a practical pantry staple for families. Researchers from a United States university found that adults at risk of diabetes who ate a cup of chickpeas daily for 12 weeks lowered their total cholesterol from borderline high to a safer level, suggesting promising dietary options for cardiovascular risk management.

A new study has revealed that adding chickpeas to your daily diet can significantly lower cholesterol levels—offering a tasty and accessible boost to heart health, with Thai nutrition experts urging locals to embrace this pantry staple. Researchers from the Illinois Institute of Technology found that people at risk of diabetes who ate chickpeas daily for 12 weeks saw their cholesterol levels drop from borderline high to a healthier range, providing hopeful news for those looking to manage cardiovascular risk through diet (Business Insider).

A new wave of scientific consensus is pushing a familiar Thai pantry staple—beans—into the spotlight, with leading nutrition authorities recommending that adults add at least half a cup of beans, lentils, or peas to their daily meals for major health gains and budget-friendly nutrition. This guidance, highlighted in a recent Washington Post report and reflecting both US and global dietary guidelines, has important implications for Thai diners looking to optimize health without overspending.

A growing body of research shows that adding beans, lentils, or peas to everyday meals can improve health while saving money. For Thai families, this means practical, accessible nutrition that fits a busy, budget-conscious lifestyle.

Pulses—beans, lentils, and peas—have long been part of Thai cuisine and are among the world’s oldest cultivated crops. They deliver solid plant protein, high fiber, essential micronutrients, and benefits for gut and heart health. Studies indicate that adults who eat about half a cup of beans, peas, or lentils daily tend to see improvements in cardiovascular health, gut balance, and metabolic markers, including weight management and blood sugar, cholesterol, and blood pressure control.

Fresh research turns conventional wisdom on its head, revealing that several so-called “bad” foods—often avoided in the quest for heart health—can actually play powerful roles in lowering cholesterol. This insight, highlighted in a recent report from EatingWell (April 2025), is backed by global scientific literature and offers new hope for patients managing high cholesterol in Thailand and around the world (EatingWell). Understanding these foods and how they can fit into a Thai diet is an important step in tackling the nation’s high rate of coronary heart disease.

Fresh findings challenge the idea that certain foods are unequivocally “bad” for cholesterol. A recent trend in global research shows that some commonly avoided items can support cholesterol management when included as part of a balanced diet. This perspective aligns with Thailand’s health goals as communities address rising rates of coronary heart disease and seek practical, culturally relevant nutrition guidance.

Cholesterol remains a key health concern. High levels of LDL, the so-called “bad” cholesterol, can clog arteries and raise the risk of heart attack and stroke. At the same time, HDL, the “good” cholesterol, helps remove excess cholesterol from the bloodstream. Thailand’s public health messaging traditionally emphasizes reducing saturated fats, processed foods, and added sugars. Yet nuanced evidence suggests that selective inclusion of certain foods can contribute to better cholesterol control when paired with overall healthy lifestyle choices.