Beans, Beans….

Most of us remember the chant about beans being magical and good for your heart. All flatulence jokes aside, it turns out that beans actually do have a positive effect on health.

There has been a lot of talk recently about Blue Zones; these are areas where many people live up to 100 years and beyond. There have been books about it and a recent Netflix documentary on the topic. Much of the research on Blue Zones–which are found in different parts of the world–is trying to find the commonalities between them. What foods, lifestyles, and other conditions might contribute to the longevity of people in each of those places, and therefore might be added into the diet in other parts of the world? Beans are at the center of the story.

An article on this very topic from this past summer on CNN.com was recently shared with me by my mother-in-law. She knows I like beans, and that as a pescatarian I am always looking for ways to incorporate non-animal proteins into my diet. In each of the different Blue Zones there was a preference for a different kind of bean; for instance, in Nicoya, Costa Rica the black bean is favored, while in Sardinia the garbanzo (or chickpea) is more popular. Each variety of bean has different health benefits, and if we choose a diet that includes different kinds we can get the most out of what each has to offer. What is especially noteworthy is that beans are eaten more than once/day in most Blue Zones and that even a relatively small amount can make an impact.

The article also addresses the elephant (or skunk, as it were) in the room. Many people find that consumption of beans makes them gassy and uncomfortable. The authors suggest that individuals start with a small amount of beans–a couple of tablespoons–and gradually increase to a cup for a serving. Adding this into the diet slowly allows the natural biome in our guts to adjust.

Finally, one of the real perks of beans is that they are quite affordable–especially in the dry form. This is good news for folks who want to eat more healthily but simply cannot afford the higher prices of organic and other “healthy” products. And you will want to save some money; after all, you will need the cash if you plan to live to 100!