Study and diet experts: eating beans can extend lifespan, with five varieties standing out
A 2023 meta-analysis links daily bean consumption to lower mortality; experts highlight soybeans, edamame, kidney beans, red beans and chickpeas for longevity benefits.
A large body of research and nutrition experts say regular bean consumption is associated with longer life, and five types of beans appear to offer particular benefits for longevity.
A 2023 meta-analysis published in Advances in Nutrition that included data on more than 1 million people found that consuming more than 50 grams of beans a day — less than half a cup — was associated with a 6% lower risk of mortality compared with not eating beans. The study and nutrition specialists cited lower risks of cardiovascular disease, stroke and several cancers as likely contributors to the mortality reduction.
Nutrition professionals told HuffPost that while all beans are nutrient-dense sources of plant protein and fiber, different varieties offer distinct advantages. Soybeans were singled out for their high protein and unsaturated fat content, which help stabilize blood sugar and support muscle mass as people age. Dr. Anju Mathur, a functional medicine physician and founder of the Angel Longevity Center, said that maintaining stable blood sugar can reduce risks for type 2 diabetes, heart disease and dementia — conditions that can shorten lifespan. Registered dietitian Emily Mitchell noted that soybean protein helps preserve muscle mass, which typically declines with age.
Edamame — harvested earlier than mature soybeans and often confused with them — was recommended by registered dietitian Nisha Melvani for its combination of plant protein, fiber and vitamins such as folate and vitamin K. Those nutrients support bone and cardiovascular health, she said. Experts said edamame’s fresh-harvest profile yields a somewhat different nutritional mix than mature soybeans.
Kidney beans were highlighted for their fiber content. Dietary fiber supports heart and gut health and can reduce inflammation, which experts linked to longer life. The cluster of notes cited research suggesting high-fiber diets lower the risk of cardiovascular death by substantial margins; the Dietary Guidelines for Americans recommends 22 to 34 grams of fiber daily, and specialists pointed to beans as an accessible way to increase intake. Experts also noted kidney beans are good sources of folate and magnesium, nutrients that help maintain healthy blood pressure.
Dark-colored beans such as red, pinto and black beans were noted for high antioxidant levels. Antioxidants help reduce oxidative stress and inflammation; some studies have found correlations between tissue concentrations of specific antioxidants and mammalian lifespan. Red beans were identified as especially rich in these protective compounds.
Chickpeas, also called garbanzo beans, were cited for their combination of fiber, protein and B vitamins, which play roles in DNA synthesis and repair as well as brain and heart health. Experts said chickpeas also support gut health and can lower the risk of intestinal disease.
Beyond the specific nutrient profiles, dietitians described shared mechanisms by which beans may promote longevity. The combination of resistant starch, fiber and polyphenols feeds beneficial gut microbes, helps reduce inflammation and may help maintain telomere length, the protective caps on DNA that have been linked to cellular aging.
Experts recommended variety in bean consumption so individuals gain the range of nutrients different beans provide. For people unused to regular bean intake, Dr. Mathur advised beginning with small portions — about one-fourth cup a few times a week — to avoid digestive discomfort from the high fiber content. She and other specialists suggested rinsing and soaking dried beans to improve digestibility.
The evidence cited does not establish that beans alone cause increased longevity, and the noted meta-analysis reports associations rather than direct causation. Still, public health guidance emphasizes plant-based protein and fiber as components of diets that reduce cardiovascular and metabolic disease risks. Nutrition experts quoted in the reporting said incorporating a variety of beans into regular meals is a practical, low-cost strategy aligned with those recommendations.
People considering major dietary changes should consult a health professional, especially those with specific medical conditions, but registered dietitians and physicians in the reporting said adding modest amounts of beans can be part of a heart-healthy, longevity-focused eating pattern.