The Effect of Eating Beans on Triglyceride Level

A triglyceride is a storage molecule of fat and sugar. Triglycerides are measured in a lipid (blood fat) panel along with cholesterol. High levels of triglycerides circulating in the blood can lead to heart disease. A plant-based diet that includes plenty of beans and legumes can help lower triglyceride levels.

Beans are Low in Sugar

Diets high in sugar are known to increase triglycerides. In fact, high triglyceride levels often indicate untreated diabetes. The World Health Organization encourages people to limit their daily consumption of added sugar to less than 10 percent of total calories. Beans are low in sugar and have a low Glycemic Index (GI), a scale that measures how much a food can raise blood sugar after it is eaten.

Beans are Low in Saturated Fat

Diets high in fats, especially those that are saturated or contain trans fat, can lead to an increase in both triglycerides and cholesterol. Beans are very low in fat--less than 1 gram per serving--and contain no saturated fat or trans fat.

Beans are High in Fiber

Foods high in fiber not only will help control triglyceride levels, but also help lower LDL, or "bad," cholesterol. Beans in particular contain soluble fiber, which helps lower overall lipid levels by binding fats in the intestinal tract so they cannot be absorbed into the bloodstream. Beans that contain the most fiber include lima beans, pinto beans, black beans and great northern beans.

Beans are Good Sources of Protein

Replacing animal meats, which are high in cholesterol, with vegetable-based protein sources, such as beans, can help control cholesterol levels. Most beans provide at least 20 percent of their total calories as protein. Beans with the highest protein content include navy beans, pinto beans, black beans and kidney beans.

Beans Contain Omega-3 Fatty Acids

Individuals who have triglycerides above 250 mg/dL should include foods that are high in omega-3 fatty acids in their diets daily. One cup of soybeans, navy beans or kidney beans can provide between 200 and 1,000 milligrams of omega-3s, up to 50 percent of the National Institutes of Health recommendation for adults.

Recommended Targets for Triglyceride Levels

The American Heart Association recommends maintaining triglyceride levels below 150 mg/dL.