Beans may be your secret weapon for a healthier, longer life – but do they provide enough protein in your diet?  

Beans are so popular they even have rhymes about them. Of all the ingredients of the longest-living people in the world, beans seem to be the most common food eaten among the 5 Blue Zones that Dan Buettner and National Geographic studied over the last two decades. 

What leads to a longer life - more or less protein? Find out more below.

• A 2001 study found that eating beans four times a week reduced heart disease by 22%. 

• A 2004 study found people lived approximately eight more years for every ounce of intake of legumes.

• A study published in the journal Nature Communications found that reducing the amount of protein in the diet increased lifespan. 

• Some scholars believe the plant-based diet that the Hebrew captive Daniel and his three friends went on – often called a ‘Pulse Diet’, was a bean-rich diet for those 10 days. It is what some argue is the oldest epidemiological study on record.

• Because beans are rich in fiber and nutrient-dense, studies show they correlate with a lower risk of inflammation, heart disease, and cognitive decline. They also are reported to build up a healthy gut microbiome. There is a host of data coming out about the link between a healthy microbiome and longevity, happiness and overall health.

Are Beans a Cheat Code?

In the quest for optimal health and longevity, we often seek out the latest trends, diets, and superfoods, overlooking the humble staples that have nourished generations. Enter the bean: a versatile, affordable, and potent source of protein that deserves a spotlight in your dietary lineup- especially if you’re into living a long time.

Why Beans Deserve Your Attention

Protein Powerhouse: Beans are an excellent source of protein, essential for muscle maintenance and repair, especially vital as we navigate the mature chapters of our life. Doesn’t that sound so much better than getting old?  

Unlike animal proteins, beans are low in saturated fats and high in fiber, which can help in managing weight and improving heart health [1].

Fiber Fiesta: With high fiber content, beans aid in digestion, help maintain stable blood sugar levels, and contribute to satiety, which can prevent overeating [2].

Nutrient-Rich: Besides protein and fiber, beans are a treasure trove of vital nutrients, including iron, zinc, potassium, and folate, supporting overall health and vitality [3].

Beans and Longevity: The Blue Zone Connection

The term "Blue Zones" refers to regions where people live significantly longer than average, often reaching 100 years. The thing about these places is not so much that there are old people, its that these ‘old’ people are doing things that many Americans in their 60s are no longer able to do. If you haven’t seen it yet, check out the latest docuseries on Netflix called Live to 100 where in one of the episodes they make the fascinating case that in one of the blue zones – there are NO homes for seniors – meaning no nursing homes, no assited living etc – these people are out walking and working past 100 years of age.

But what is the one common dietary staple among these populations? Beans. Studies have shown that communities in Blue Zones consume a variety of beans regularly, which is associated with their impressive longevity [4].

Buettner shares that the most common are fava beans, black beans, soy beans, and lentils as the cornerstone of most centenarian diets. He shares some evidence that eating a cup of beans daily could easily extend life expectancy by four years.

How do you make sure you get enough protein?

This is a question that many ask when attempting to eat more plant-based proteins over animal-derived proteins. I’d like to address that here and then below to make a point on where protein comes from.

To really answer this question, we need to first ask how much protein we actually need to survive and thrive.

And that really depends on who you ask. If you want to get the mainstream advice which I would argue leads to mainstream outcomes – you would see recommendations from Harvard and Mayo Clinic that state – 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Then you will get advice from others that if you’re trying to build muscle you should consume closer to 1.3 to 1.8 g per kilogram of body weight. I think there is merit in increasing protein intake if you’re trying to put on muscle. But the key is that if you are increasing protein intake you have to ensure you’re exercising more or it will lead to insulin resistance.[6]

If you’re interested in a protein option to supplement your regimen but not add excessive calories - I’ve found this protein supplement to be great and I use it while training.

The science seems to become clearer and clearer each year that plant protein which is the original source of protein before animals consume it is the ideal primary source of protein. The data from Harvard also seems to show that by doing this – you are healthier and live longer.[7]

But where it gets really interesting is when you ask, “If I want to live longer and stronger like the longest-living people on earth – how much protein do I need to eat – more of it or less of it?”

Less Protein = Longer Life

The data is increasingly evident that the lower your protein intake the longer you will live.

A study from Pennington Biomedical Research Center, published in the journal Nature Communications, found that reducing the amount of protein in the diet produced an array of favorable health outcomes, including an extension of lifespan, and that these effects depend on a liver-derived metabolic hormone called Fibroblast Growth Factor 21 (FGF21).[8]

Where does protein come from?

The age-old story that man came from the soil makes a stronger case when a diet derived primarily from the soil seems to help increase longevity, strength, and stamina.

Plants absorb nutrients through their roots. Those ingredients of life come from nutrients dissolving in groundwater.

For protein synthesis, plants need glucose and nitrates, absorbed from the soil through their roots. The combination of glucose and nitrates forms amino acids, the building blocks of proteins. During protein synthesis, these amino acids link together to form proteins.

The nitrogen cycle is crucial for plants to convert atmospheric nitrogen into usable nitrates through a process called fixation.

When animals or humans eat plants – we benefit from protein. Beans are known for being nitrogen fixers. This means that perhaps more than any other plant, they can retain the maximum amount of nitrogen which is key to protein synthesis. Another benefit to growing beans is that they can give back to your garden because they have a symbiotic relationship with soil bacteria. This special relationship allows them to convert atmospheric nitrogen (N2) into ammonium nitrogen (NH4), which they release into the soil.

Try to get your protein from plants – it’s the purest form - versus animal protein which is second-hand protein.

Beans are great, 'But'...

Let's address some common objections:

• "Beans are boring!": Today's culinary world offers a plethora of recipes to spice up beans. From black bean enchiladas to chickpea curries, the possibilities are endless and delicious.

• "What about gas?": Ah, the musical fruit. To minimize this, rinse canned beans well or soak dried beans before cooking. Your digestive system will adapt over time, reducing the, ahem, symphony [5].

• "I don't have time to cook": Pre-cooked, canned beans are a convenient and quick alternative. Just look for low-sodium options and remember to rinse them. Ideally, find organic options because there is some fascinating research about the role of glyphosate and proper nutrient absorption. More on that at a future date. 

Takeaways: How to integrate more beans into your diet

• Stop Stressing about Protein: Eat a balanced diet and you won’t have a protein problem

• Start Small: Incorporate beans into salads, soups, or as a side dish. Even a small portion can boost your nutrient intake.

• Get Creative: Experiment with bean-based recipes like hummus or black bean brownies. Ok, maybe that’s a little much in the beginning but file that one away for when you’re a bean connoisseur.  

• Plan Ahead: Prepare a batch of beans at the beginning of the week to use in various meals, saving time and ensuring you have a healthy protein source on hand.

• Scan the Menu: The next time you're pondering your meal choices, see if there is a bean option on the menu.

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-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1] Smith, J. P., & Brown, A. C. (2020). "The Role of Beans in Dietary Management of Weight and Cardiovascular Risks." Journal of Nutrition and Metabolism.

[2] Thompson, S. V., Winham, D. M., & Hutchins, A. M. (2012). "Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study." Nutrition Journal.

[3] Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). "Consumption of dry beans, peas, and lentils could improve diet quality in the US population." Journal of the American Dietetic Association.

[4] Buettner, D. (2015). "The Blue Zones Solution." National Geographic.

[5] Hamden, K., & Jaouadi, B. (2014). "The influence of legume-based dietary fibers on the human gastrointestinal tract." International Journal of Food Sciences and Nutrition.

[6] - High protein diet without exercise - insulin resistance Healthspan Research Review | Exploring the Impact of High-Protein Diets on Longevity and Metabolic Function 

[7] - Harvard Health Publishing. (n.d.). Eat more plant-based proteins to boost longevity. Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/eat-more-plant-based-proteins-to-boost-longevity

[8] Lower protein equals longevity Reducing Protein in Diet Improves Health and Extends Lifespan