People in Blue Zones eat 4 times more beans than the average American. Is it the key to living longer?
Beans are having a longevity moment as researchers keep pointing to their role in the Blue Zones, where people routinely live past 100. At roughly $1 a can, this humble legume is being called the cornerstone of every longevity diet in the world.
Are Beans Really the Secret to Longevity in Blue Zones?
Yes, beans anchor the traditional diets in every Blue Zone, according to author Dan Buettner. In every Blue Zone he has visited, beans and other legumes were and still are a major component of the daily diet, Buettner told CNN. The five Blue Zones are Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Icaria in Greece and the Seventh-day Adventist community in Loma Linda, California, per Brown University Health. Each region leans on different legumes. In Sardinia, garbanzo and fava are the legumes of choice, often eaten in a minestrone that residents enjoy at more than one meal. In Nicoya, breakfast often begins with Gallo Pinto, the country’s national dish that combines beans cooked down to a gravy with rice from the previous day.
How Much Fiber and Protein Do Beans Provide?
Beans pack fiber, protein and complex carbohydrates into every serving. “Beans are in a unique category because they are a protein source, but they are also complex carbohydrates,” says Mopelola Adeyemo, MD, a clinical nutritionist at UCLA Health. On average, beans are made up of 21 % protein, 77 % complex carbohydrates and only a few percent fat, according to the Blue Zones site. A half-cup serving of black beans contains 8 grams of fiber. “That’s about 25% of the total fiber you need in a day in just that serving,” Adeyemo says. That figure matters because only about 5% of Americans consume the recommended amount of fiber each day. Fiber also decreases the amount of cholesterol absorbed when you eat, Adeyemo notes, adding that beans can play a significant role in using food as medicine.
Can Beans Help With Weight Loss?
Research suggests regular bean eaters tend to weigh less and carry smaller waistlines. “The combination fills you up and keeps you feeling fuller longer,” Adeyemo says. “Studies have shown that people who regularly consume beans have lower body weight and smaller waist circumference than those who don’t.” The fiber-and-protein pairing does the heavy lifting. Because beans are hearty and satisfying, they can push less healthy foods off the plate, the Blue Zones site notes. Prep is easier than ever, too. Flash-frozen chickpeas and canned beans need only two or three minutes of cooking time, Tim McGreevy, CEO of the USA Dry Pea and Lentil Council and the American Pulse Association, told Blue Zones. Lentils skip the soak entirely and cook in about the time it takes to boil pasta.
How Many Beans Should You Eat Daily, According to Blue Zones Research?
Aim for at least a half cup of cooked beans per day, according to the Blue Zones food guidelines. The site declares that beans reign supreme in blue zones and stand at the heart of longevity eating everywhere, pointing to black beans in Nicoya, lentils and garbanzo and white beans across the Mediterranean, and soybeans in Okinawa. People in the Blue Zones eat at least four times as many beans as Americans do on average. A half-cup serving delivers most of the vitamins and minerals you need in a day, per the site. Beans are also cheap and versatile, come in a variety of textures, and are packed with more nutrients per gram than any other food on Earth, the guidelines say.
What Else Do People in the Blue Zones Diet Eat Besides Beans?
Blue Zone residents load their plates with garden vegetables, seasonal fruits, whole grains, nuts and seeds, according to the Blue Zones site. Leafy greens such as spinach, kale, beet and turnip tops, chard and collards top the list of longevity foods. Olive oil plays a starring role, too. “In Ikaria, we found that for middle-aged people, about six tablespoons of olive oil daily seemed to cut the risk of dying in half,” the site says. Meat shows up sparingly, used as a celebratory food, a small side or a way to flavor dishes. Research cited by the site suggests 30-year-old vegetarian Adventists will likely outlive their meat-eating counterparts by as many as eight years. Yams, sweet potatoes and whole grains round out the traditional Blue Zones diet.
This article was created by content specialists using various tools, including AI.
