The Connection of Beans and Longevity

When it comes to foods that support a long, healthy life, beans don’t often get the spotlight. But they should. A large international study found that beans were the strongest dietary predictor of survival in older adults.

Across cultures, from Japan to Greece to Australia, researchers found that people who ate more legumes lived longer. Just 20 grams a day (about a tablespoon or two) was linked to an 8% lower risk of death.

No other food in the study had such a consistent impact. Even better? Beans are affordable, widely available, and easy to prepare.

Why Beans? What the Science Says

A 2004 study called the Food Habits in Later Life (FHILL) project followed elderly adults across five global populations. It found that legume intake was the single most protective dietary factor for survival, more than vegetables, fruits, grains, or meat.

Other studies even support this. A 2023 meta-analysis of over 1 million people found that each 50 grams of daily legume intake was linked to a 6% lower risk of early death. Beans may also lower the risk of heart disease and stroke, and some research connects them with reduced cancer risk.

Emerging research also shows potential effects on mechanisms tied to cellular aging, such as gene expression, inflammation pathways, and telomere length. In other words, beans may help your body age more slowly at a cellular level.

The Nutritional Power Behind Beans

So why do beans have such an impact? They’re packed with:

• Fiber: This helps control blood sugar and support gut health.

• Plant-based protein: For longevity, beans are an essential nutrient for muscle and tissue maintenance as you age.

• Polyphenols: These are antioxidants that fight inflammation.

• Resistant starch: This feeds healthy gut bacteria.

• B vitamins and minerals: Important for energy, brain health, and heart function, including folate, iron, magnesium, and potassium.

These nutrients support the systems that tend to decline with age. Blood sugar stability, lower cholesterol, and less chronic inflammation all contribute to a healthier, longer life.

Want to know how your diet affects your healthspan? Mito Health lets you test and track biomarkers like LDL cholesterol, blood sugar, and inflammation levels. It’s a smart way to measure how small changes, like eating more beans, can make a big difference.

Beans Around the World: Longest-Living Cultures’ Diet

Beans are a nutritional powerhouse and a common thread in the diets of the world’s longest-living people.

• In Okinawa, Japan, fermented soybeans like miso and tofu are daily staples.

• Fava beans, chickpeas, and lentils are put in soups and stews in Sardinia, Italy.

• Black beans in Nicoya, Costa Rica, are eaten with almost every meal (especially in gallo pinto).

• Legumes like chickpeas and lentils are key parts of the traditional Mediterranean diet in Ikaria, Greece.

• Many Seventh-day Adventists in Loma Linda, California, eat a plant-based diet rich in beans, lentils, and soy.

These cultures don’t treat beans as a side dish. They’re the foundation of meals, providing steady energy, stable blood sugar, and protection against age-related decline.

What’s interesting is that these communities all enjoy lower rates of chronic diseases and often live into their 90s or even 100s, without relying on high-tech interventions or restrictive diets. The secret is they’re eating food for longevity, and beans are a big part of that equation.

How Much Should You Eat? A Simple Guide

You don’t need to move to a Blue Zone country to benefit from beans. Beans are a quiet superfood, so they deserve a daily spot on your plate.

Here are ways you can add beans to your diet:

• Aim for a half cup of cooked beans daily (about 100 grams).

• Try different types of beans, like black beans, lentils, chickpeas, soybeans, pinto beans, and navy beans.

• Add them to soups, salads, rice bowls, wraps, or eat them on their own.

• Try batch cooking or canned beans for convenience.

• Rinse canned beans to reduce sodium content.

If you’re not used to eating beans, start small and gradually increase your intake to give your digestive system time to adjust.

Beans: Best Food to Reduce Mortality Risk

You don’t need to overhaul your whole diet to benefit from longevity-supporting foods. Just adding a simple half-cup of beans to your daily meals can make a meaningful difference.

Beans have earned their place as a top food for healthy aging, not just because of tradition, but because of strong science. And with Mito Health, you can go beyond theory and track real changes in your health, from blood sugar to inflammation.

Related Articles

• How to Live Longer: 90% of Longevity Is Influenced By Your Lifestyle

• Can Eating More Spermidine Help You Live Longer? Studies Say Yes

Resources:

1. https://pubmed.ncbi.nlm.nih.gov/15228991

2. https://pubmed.ncbi.nlm.nih.gov/36857900

3. https://pubmed.ncbi.nlm.nih.gov/30661614

4. https://pubmed.ncbi.nlm.nih.gov/30612860

5. https://www.bluezones.com/2020/02/beans-the-worlds-healthiest-food

6. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

7. https://adventisthealthstudy.org/studies/AHS-2