beans

Looking at beans for increased longevity might not be the first thing that comes to our mind.  However beans, often overlooked as a simple staple food, may actually hold the key to a longer, healthier life. This article delves into the remarkable connection between beans and longevity, backed by scientific research and expert insights. A notable study, “Food Habits in Later Life” (FHILL), followed 785 participants aged 70 and above across Japan, Sweden, Greece, and Australia. This research, conducted between 1988 and 1991, revealed a striking finding: for every 20 grams of beans added to their daily diet, participants saw a 7-8% reduction in the risk of mortality. That’s only about two table spoons of beans! This significant impact was unique to the legume food group, as other food groups did not show a consistent effect on survival. Whether you’re a dedicated health enthusiast or simply aiming to enhance your diet, grasping the role of beans in boosting longevity is not just intriguing but potentially life-changing.

Beans are a nutritional powerhouse, packed with essential nutrients that promote health and longevity. They are an excellent source of protein, fiber, vitamins, and minerals. With this combination of nutrients beans contributes to various health benefits, including reduced risk of chronic diseases, improved digestion, and weight management. By including beans in your diet, you’re not just enjoying a tasty meal, but also taking a step towards a longer, healthier life.

Beans, pulses, and legumes are rich in bioactive components, including phenolic compounds, which play a crucial role in maintaining vascular integrity and modulating inflammatory markers. These components have a significant impact on cardiovascular health, primarily through the production and effects of nitric oxide (NO).

Nitric oxide is a vital molecule produced by our bodies, known for its role in maintaining vascular health. It aids in vasodilation, the process of widening blood vessels, which is essential for regulating blood pressure and ensuring healthy blood flow. NO also helps in reducing inflammation and oxidative stress in the blood vessels, contributing to overall cardiovascular health.

In studies involving atherogenic mice, the supplementation with a fresh-ground bean protein hydrolysate, equivalent to about one daily serving of cooked beans,underscoring the potential of beans for increased longevity.. After nine weeks, there were significant reductions in plasma triglycerides and total cholesterol levels. More impressively, there was a marked improvement in inflammation and endothelial dysfunction, with a 62% increase in endothelial nitric oxide synthase (e-NOS) and a 57% rise in nitric oxide serum concentration.

These improvements were accompanied by changes in gene expression, including a 94% reduction in the damaging inflammatory marker TNFα and a 79% reduction in angiotensin II – important player in high blood pressure, compared to diets without beans.

The vasodilatory effects (making your blood vessels wider- more opened) observed in these studies are believed to result from the protective mechanisms of the phytochemicals and bioactive peptides in beans. These components prevent the oxidation of low-density lipoprotein (LDL – bad cholesterol) and limit the activity of angiotensin II expression.

They also enhance the availability of NO by inhibiting the angiotensin-converting enzyme (ACE). This is particularly significant because class of medications used for high blood pressure called ACE inhibitors such as lisinopril are commonly used medications for managing high blood pressure and heart failure.

A standard half-cup serving of cooked beans can provide as much as 25 grams of protein, which accounts for about 20% of the daily protein requirement for an adult. The protein content in beans is quite significant, nearly mirroring that of meat. On average, beans offer about 25% of their calories from protein.

This is a notable comparison, especially considering the high fat and cholesterol levels often associated with excessive meat consumption which greatly contributes to beans for increased longevity. Plant-based diets, with beans as a key component, present a healthier alternative to the typical American diet, which is often heavy in meat and associated health risks.

The quality of protein in our diet is largely determined by the composition of essential amino acids and how well our body can digest these proteins. Beans contain active enzyme inhibitors that can impact protein digestibility and absorption.

However, when beans are soaked and cooked, this process denatures the proteins and hydrolyzes the starches, significantly enhancing their digestibility and nutritional value. For example, trypsin inhibitors found in beans can be reduced by up to 90% just by boiling. This cooking process not only improves the bioavailability of the proteins in beans but also their overall nutritional quality.

While beans are a nutritional cornerstone in diets aimed at longevity, concerns about flatulence can deter some from enjoying their benefits. However, current data suggest that beans do not cause significant flatulence for most individuals. This common misconception arises from certain carbohydrates in beans that, when fermented by gut bacteria, can produce gas.

To mitigate concerns about flatulence commonly associated with beans, adopting specific cooking methods can make a significant difference. Begin by soaking the beans overnight, which starts the breakdown of gas-producing sugars. The next step is to boil the beans briefly and then drain this water away. By discarding this first boiling liquid, you remove a good portion of the indigestible carbohydrates that cause gas. Finally, continue cooking the beans in fresh water, which further enhances their digestibility. Additionally, seasoning beans with digestive-friendly spices such as cumin, coriander, and ginger can not only improve their flavor but also help reduce flatulence, making beans an appetizing and practical addition to a diet focused on increased longevity.

When it comes to gut health, beans are more than just a fiber-rich food; they play a crucial role in maintaining a balanced gut microbiome. An imbalance in this microbiome, known as dysbiosis, has been linked to various diseases, including diabetes, cardiovascular disease, and even colorectal cancer (CRC). Notably, CRC, a major health concern in the U.S., is influenced by diet and lifestyle choices.

Beans, with their high fiber content, support a healthy gut in several ways. Fiber-rich diets contribute to a diverse and balanced gut microbiome, which is essential for overall health. Beans’ fiber also helps maintain the protective mucus layer in the colon, reducing the risk of infections and diseases like CRC.

The fiber in beans ferments in the colon, producing short-chain fatty acids (SCFAs), especially butyrate. Butyrate is a key energy source for colon cells and plays a vital role in reducing inflammation and cancer risks in the gut. In fact, studies have shown that diets rich in beans can significantly lower body weight and reduce the incidence of colon cancers.

SCFAs like butyrate, acetate, and propionate, derived from beans, not only support healthy colon cell growth but also improve the integrity of the gut barrier. This is particularly beneficial in preventing conditions like inflammatory bowel disease (IBD), colitis, and colon cancer.

Moreover, beans improve the diversity of the gut microbiome, which is crucial in preventing diseases like colorectal cancer. People with CRC often have a less diverse microbiome. By enhancing this diversity, beans play a significant role in reducing inflammation and the risk of such diseases.

Lastly the BE GONE trial at MD Anderson Cancer Center found that incorporating navy beans into the diet of colorectal cancer survivors had a positive impact on gut health by modulating markers linked to obesity and disease. The trial highlighted the therapeutic role of beans in managing gut and metabolic health, marking a significant advancement in our understanding of how dietary interventions can influence health outcomes

When considering beans for increased longevity, it’s important to recognize the diverse range of beans available, each with its own set of health benefits. This variety is essential for maximizing the life-extending advantages beans offer.

Black Beans: Renowned for their heart-healthy properties, black beans are rich in antioxidants and fiber. They help in reducing cholesterol levels and maintaining healthy blood pressure, crucial factors in cardiovascular health.

Kidney Beans: High in iron and antioxidants, kidney beans are excellent for boosting energy and protecting cells from damage. Their high fiber content also aids in digestion and helps in regulating blood sugar levels.

Chickpeas (Garbanzo Beans): Chickpeas are a great source of plant-based protein and are loaded with fiber. They are beneficial for digestive health and help in maintaining steady blood sugar levels, making them a valuable addition for longevity.

Navy Beans: These beans are particularly high in fiber and protein. Navy beans also contain a significant amount of B-vitamins, which play a vital role in brain health and energy levels.

Pinto Beans: Pinto beans are not only tasty but also packed with nutrients. They provide a good source of potassium, which is essential for heart health and muscle function.

Lentils: Although not a bean in the traditional sense, lentils are a part of the legume family and offer many of the same benefits. They are high in protein, fiber, and essential minerals like folate and magnesium, which are important for overall health.

Incorporating these diverse types of beans into your diet contributes significantly to beans for increased longevity. Each variety brings its own set of nutrients and health benefits, aiding in everything from heart health to digestion. By embracing this diversity, you ensure a balanced intake of essential nutrients, paving the way for a longer, healthier life.

Integrating beans into your daily meals is not just beneficial for your health; it’s also easy and can be deliciously creative. Here are some practical and specific ways to include beans in your diet, enhancing both the flavor of your meals and your potential for increased longevity:

Start with Breakfast: Begin your day with a protein-rich breakfast by adding black beans to your morning scrambled eggs or making a savory chickpea pancake.

Bean-Based Dips and Spreads: Transform kidney or navy beans into a creamy dip or spread for sandwiches and wraps. Hummus, made from chickpeas, is a popular and versatile option.

Hearty Bean Soups: Cook a comforting pot of minestrone or black bean soup. These soups are not only filling but also pack a nutritional punch.

Salads with a Twist: Toss cooked lentils or pinto beans into your salads for an extra layer of texture and nutrients. They pair well with greens, vegetables, and a light vinaigrette.

Vegetarian Bean Burgers: Create your own bean burgers using a mix of mashed beans, spices, and breadcrumbs. These can be a tasty and healthy alternative to meat burgers.

Beans as a Side Dish: Serve a side of seasoned beans instead of rice or potatoes. Try sautéed garlic navy beans or spicy pinto beans for a flavor-packed accompaniment to your main course.

Incorporate into Pasta and Rice Dishes: Add chickpeas or kidney beans to pasta sauces or mix them into rice dishes for an extra protein boost.

Healthy Snacking: Roasted chickpeas or seasoned black bean chips can be a crunchy and healthy snack option to curb mid-day hunger pangs.

Baking with Beans: Use bean purees, like black bean or navy bean, in your baking. They can replace some of the fats in recipes for brownies or cakes, adding moisture and fiber.

International Cuisine Nights: Explore different cuisines that traditionally use beans, like Mexican (bean tacos or burritos), Indian (lentil dal), or Mediterranean (chickpea falafel).

By adopting these varied and enjoyable methods of incorporating beans into your meals, you’re not only diversifying your diet but also significantly contributing to your journey towards increased longevity. Beans, with their vast range of types and preparation methods, offer a world of culinary possibilities that go beyond just being a nutritious choice—they can transform your meals into both a healthful and delightful experience.By making beans a regular part of your diet, you’re adopting a simple yet effective strategy for enhancing your longevity.

In conclusion, the connection between beans and increased longevity is undeniable. With their rich nutritional profile and proven health benefits, beans are a must-have in your diet for a longer, healthier life. Embrace the power of beans and make them a cornerstone of your healthy lifestyle.

References

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Hermsdorff H.H.M., Zulet M. Ángeles; Abete, I.; Martínez, J.A. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Eur. J. Nutr. 2010;50:61–69. doi: 10.1007/s00394-010-0115-x.

Makki K., Deehan E.C., Walter J., Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23:705–715. doi: 10.1016/j.chom.2018.05.012.

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Zhang C., Monk J.M., Lu J.T., Zarepoor L., Wu W., Liu R., Pauls K.P., Wood G.A., Robinson L., Tsao R., et al. Cooked navy and black bean diets improve biomarkers of colon health and reduce inflammation during colitis. Br. J. Nutr. 2014;111:1549–1563. doi: 10.1017/S0007114513004352.