by Dan Buettner, a New York Times bestselling author
Places where many people live to 100 have this food in common. Could beans (legumes) be the secret to a long healthy life? In addition to being overall healthier, better for the planet, and more filling than animal-based proteins, that's what the evidence seems to suggest.
This is according to Dan who has been researching and reporting on so-called "blue zones" for over 20 years. Blue zones refer to regions where people live longer than the average life expectancy, up to 100 years or more. There have been five blue zones identified across the world in Sardinia, Italy; Okinawa, Japan; Nicoya Peninsula, Costa Rica; Icaria, Greece; and Loma Linda, California, in the United States.
In his travels, Buettner has found that the commonality in every blue zone he's visited is that legumes are a "major component of the daily diet." Scientists believe that a common environment and lifestyle, which includes a plant-based diet, contributes to the longevity of the people living in the areas.
And it makes sense, as legumes are generally regarded to be nutrition-packed super-foods, containing copper, iron, magnesium, potassium, folic acid, zinc, and lysine, an amino acid necessary for human health. They're also chock full of protein and fiber.
"Fiber rewards you with a healthy gut microbe and less inflammation and better immune function," Buettner told CNN. "Beans are also packed with plant protein, which is healthier because it has more nutrients with fewer calories than animal protein."
Different beans also pack a different nutritional punch. For example, dark red kidney beans are rich in potassium, while chickpeas are a good source of magnesium. Likewise, some varieties of beans contain more fiber and protein than others. Eat a variety of beans for an expanded nutritional profile.
Legumes also boast a number of health benefits. The soluble fiber in beans can help reduce cholesterol and even aid in preventing type 2 diabetes by stabilizing blood sugar. They can help with A1C concerns. Studies have also found that eating beans four times per week was associated with a 22 percent lower risk of heart disease, and that eating about an ounce of legumes per day contributed to an increased lifespan of approximately eight years. They are gluten free.
So perhaps people living in these blue zones are onto something. And not only are beans healthier than meat and better for the environment—since the need for livestock farming is eliminated—but they're also affordable.
“I always hear American families cannot afford to feed their families healthy food,” Buettner added. “That’s unfortunately true when it comes to organic and other fresh foods, but I tell them they can still get most of the way there by making beans the basis of many meals."
There is a great variety of different beans: string beans, hummus, frijoles, refritas, chili beans, cranberry beans, pintos, black beans, navy beans, and soybeans. Don’t spice them up too much, just add salt and pepper with some olive oil and learn to like the different natural bean flavors. Serve in shallow bowls with crispy toast on the side.
Beans, beans a wonderful deal.
The more you eat the better you feel.
Eat beans most every meal!
09/03/23