Forget about those expensive supplements you see on TikTok or those wellness shots that can be tough to stomach. Research clearly shows that one of the most beneficial foods for longevity is beans. Seriously, beans.
A 2023 meta-analysis in Advances in Nutrition, which analyzed data from over a million individuals, revealed that eating more beans correlates with a lower risk of death. Specifically, consuming more than 50 grams of beans daily (which is roughly less than half a cup) was linked to a 6% decrease in mortality risk compared to those who didn’t add beans to their diet. Regular bean consumption seems to lower risks associated with heart disease, strokes, and various cancers.
Tara M. Schmidt, a dietitian at Mayo Clinic Diet, pointed out that all beans are excellent sources of high-fiber plant protein, packed with various nutrients. So, whether you prefer kidney, black, or pinto beans, you’re doing good for your body. However, some beans have specific attributes that really elevate their benefits—in terms of longevity, at least.
The 5 Best Beans For Longevity
1. Soybeans
Especially if your diet is largely plant-based, soybeans are a great choice. Dr. Anju Mathur, a functional medicine physician, emphasizes that soybeans have the highest protein content among beans. “The protein and healthy fats found in soybeans offer energy and help in maintaining stable blood sugar levels,” she noted.
Stable blood sugar is indeed crucial for longevity, lowering the risks for conditions like type 2 diabetes, heart disease, and even dementia. Emily Mitchell, another registered dietitian, mentioned that the protein content in soybeans also assists in preserving muscle mass, which does tend to decline with age.
2. Edamame
Interestingly, edamame is often confused with soybeans. Dietitian Nisha Melvani wishes more people would recognize the benefits of edamame. Though it comes from the same plant, it is harvested earlier. “Edamame is rich in plant protein and fiber, and being freshly picked, it contains vitamins like folate and K that promote bone and heart health,” Melvani explained.
Mitchell echoed this, emphasizing that edamame, like soybeans, brings a high level of protein to the table.
3. Kidney Beans
While soybeans might be all the rage for protein, kidney beans hold the title for the highest fiber content among beans. All experts agree that fiber is linked to longevity. Research involving over 31,000 participants demonstrated that a high-fiber diet can reduce mortality risks from heart disease significantly.
Schmidt pointed out that fiber benefits both heart and gut health, while Mathur added that it helps lower inflammation, which is another factor tied to longevity. It’s worth noting that many Americans don’t consume enough fiber (with a recommended intake of 22 to 34 grams daily), making kidney beans an excellent choice, as just one cup contains around 46 grams.
Kidney beans are also high in folate and magnesium, two nutrients beneficial for maintaining healthy blood pressure, which is critical as cardiovascular disease is the leading cause of death in the U.S.
4. Red Beans
If you want to combat inflammation, eating foods rich in antioxidants is key. Red beans are particularly high in these protective molecules—another reason to add them to your diet. Other dark beans, like pinto or navy beans, share this antioxidant benefit as well.
“Antioxidants play a protective role in the body and have been linked to the lifespan of various mammals,” Schmidt remarked.
5. Chickpeas
Chickpeas, or garbanzo beans, are also recommended for a longevity-focused diet. They’re loaded with protein, fiber, and important B vitamins, which are essential for DNA synthesis and overall brain health. Plus, chickpeas support gut health and can lower the risk of digestive diseases.
As different beans offer unique advantages, experts suggest varying your bean intake. If you’re not used to eating many beans, Mathur recommends starting small—maybe a quarter cup a few times a week—to prevent digestive discomfort from their high fiber content. Rinsing and soaking them beforehand can also help with digestion.
Melvani mentioned that beans might even slow biological aging at the cellular level due to their resistant starch, fiber, and polyphenols, which nourish gut microbes and help reduce inflammation. So yes, while they may be small, beans can truly pack a punch for your health—adding years to your life.
