An expert who specialises in the diets of the longest-living people in the world says one cup of a particular food every day can add four years to your life. Amazingly, the food is easy to come by, cheap, and has a long shelf life too.
Dan Buettner is acclaimed for his work looking at Blue Zones – parts of the world where people live significantly longer and healthier lives than on average. He says that eating beans on a regular basis can probably add about four years to your life expectancy.
He described it as a ‘pillar food’ within Blue Zones, along with whole grains, greens, tubers and nuts. “If you’re eating about a cup of beans a day, you’re probably adding about four years to your life expectancy,” he said.
There are five blue zones: Okinawa (Japan), Ikaria ( Greece ), Loma Linda (USA), Sardinia (Italy), and Nicoya (Costa Rica). It is thought that a combination of genetics, diet, lifestyle, and even the way they treat the elderly contribute to them living longer.
But it is not just their life expectancy – people in these zones also tend to have fewer illnesses and lead happier lives too. As for other things they eat, Buettner continued: “They are eating some meat, but on average only about five times a month.
“They eat way less fish and fewer eggs than you would think. There is no cow’s dairy in Blue Zones, by the way. And when they’re drinking, it’s mostly water – about six glasses a day – and teas and coffee.”
“If you want to know what a centenarian ate to live to be a hundred, you have to know what they were eating when they were 10, and when they were young adults, and middle-aged, and retired. You can’t just ask a centenarian what they’ve been eating lately,” he continued.
“And what emerges is a very clear pattern, whether you’re in Asia, Europe, Latin America, United States – they’re eating 90-100 per cent whole foods that are plant-based.”
Beans are full of nutrients, but they also pack a punch in terms of fibre and protein. The protein-fibre combination can help prevent weight gain as they help you feel fuller for longer.
The high-fibre content also boosts your gut bacteria, which helps protect against chronic illnesses like type 2 diabetes, heart disease, and inflammatory bowel disease. They have also been found to reduce cholesterol levels, and they also have very little fat.
Many people on western diets fail to consume enough folate, calcium, magnesium, fiber and vitamins A, C, D and E – but beans contain many of these. They are also cheap – especially when compared to meat.
They are also highly versatile, and many dishes which contain meat can have beans used instead. Finally, they are also cheap and can last for years in cupboards if stored properly.
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