New research suggests that legume-based diets may be associated with markers related to metabolic health.
WHAT HAPPENS WHEN PEOPLE SWITCH TO A LEGUME-BASED DIET?
If you've ever thought of plant-based eating as just "swapping" one thing for another, like meat for beans, you're not alone. New research suggests that legume-based diets may be associated with markers related to metabolic health and other aspects of health, including measures explored in cognitive aging research.
Legume-based foods, like chickpea pasta, are more than just a replacement for meat. They are nutrient-dense foods that can support overall nutrition in many meaningful ways and be included as part of a balanced eating pattern. But they're not just for those who follow a plant-based diet. Even carnivores can enjoy pulse-based foods as part of their meals.
This is one of many reasons Banza makes comfort foods from chickpeas. Legumes like chickpeas aren't just delicious, but part of a broader pattern of eating that research1 has linked to markers of cardio metabolic health.
WHAT THE STUDY FOUND
In a recent study2, older adults were assigned to follow two different diets with varying protein sources: one based on minimally processed lean pork, and one based on minimally processed legume-based foods, like chickpeas, lentils and Banza Chickpea Rice. Each diet was followed for eight weeks, with a short two-week break in between.
When participants followed the minimally processed plant protein diet, researchers observed differences in several health-related markers, including body weight, blood glucose measures, iron status, and cholesterol levels, compared to the alternate diet.
BENEFITS OF A LEGUME-BASED DIET
Packed with fiber, plant-based protein, iron, potassium, zinc, and B vitamins, pulses and legumes are nutrient-dense foods3. This combination of nutrients may explain why legumes like chickpeas and lentils are often included in dietary patterns associated with:
- A lower glycemic impact3
- Heart health support3
- Increased feelings of fullness3
So what does this mean for everyday eating? When consumed as a part of a balanced, plant-forward diet, pulses may play a role in overall metabolic health.
WHAT THIS MEANS FOR EVERYDAY EATING
When eaten as a part of a balanced, plant-forward diet, pulses and legumes may contribute to overall dietary quality. You don't need to overhaul your diet. Simple changes can make a difference in how nutrient-dense your meals are.
Try including more pulses and legumes in your diet by:
- Blending chickpeas into hummus and serving with raw vegetables for dipping
- Replacing half of the beef in tacos with lentils
- Upgrading spaghetti night with Banza chickpea pasta
- Adding black beans to brownies for an even fudgier texture
If you're looking for an easy way to eat more pulses and legumes, explore Banza's chickpea-based products and our library of recipes.
LIMITATIONS OF THIS STUDY
While these results are encouraging, it's important to note that this study included a relatively small number of participants (36 individuals). Additionally, all participants were older adults over the age of 60.
These findings align with broader research suggesting that dietary patterns emphasizing plant foods including pulses and legumes, are associated with markers of overall health. However, this research is still early and results should be interpreted with caution.
Legumes, like chickpeas, work best as part of an overall balanced dietary pattern!
References
1. Becerra-Tomás, N., Papandreou, C., & Salas-Salvadó, J. (2019). Legume Consumption and Cardiometabolic Health. Advances in nutrition (Bethesda, Md.), 10(Suppl_4), S437–S450. https://doi.org/10.1093/advances/nmz003
2. Vaezi, S., de Vargas, B. O., Weidauer, L., Freeling, J. L., & Dey, M. (2025). Effects of Minimally Processed Red Meat within a Plant-Forward Diet on Biomarkers of Physical and Cognitive Aging: A Randomized Controlled Crossover Feeding Trial. Current developments in nutrition, 10(1), 107615. https://doi.org/10.1016/j.cdnut.2025.107615
3. Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nutritional and health benefits of pulses. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(11), 1197–1204. https://doi.org/10.1139/apnm-2013-0557