Increased Lifespan from Beans

Increased Lifespan from Beans

Michael Greger, M.D. FACLM, | By NutritionFacts.org | NUTRITIONFACTS.ORG is a science-based nonprofit organization founded by Michael Greger, M.D. FACLM,
We’ve kicked off the Daily Dozen Challenge for 2024! This week, we are focusing on beans. Your challenge for week one is to add three servings of beans to your challenge day. Try adding beans to soups or chilis, burritos, salads, and sauces.
If you want to increase your lifespan, eat beans. The intake of legumes—beans, chickpeas, split peas, and lentils—may be the single most important dietary predictor of a long lifespan.
Based on a study of more than 400,000 people, replacing just 3 percent of calories of animal protein with plant protein was associated with a 10 percent reduction in overall mortality risk. That comes out to be about an extra year of life, just from swapping out 3 percent of any animal protein with plant protein. However, it’s not just about adding years to your life, but life to your years.
A whole food, plant-based diet can aid in the prevention—and, in some cases, the reversal—of some of the leading chronic diseases in the United States.
 
Dr Michael Greger Notes:

I’ve previously covered intestinal gas in one of my more amusing blog posts: Beans & Gas: Clearing the Air.

The paleo folks often rail against legumes and grains. But, how do they account for the fact that epidemiological studies clearly show legumes and whole grains are among the healthiest choices?

More on bean benefits (beanefits?) in videos such as:

What about soybeans and breast cancer? See BRCA Breast Cancer Genes & Soy.

For further context, check out my associated blog posts: Top 10 Most Popular Videos of 2013 and Eat Beans to Live Longer.

You might also be interested in my newer 2022 video, How to Increase Your Life Expectancy 12-14 Years.

But what about the gas? Check out Dr. Greger’s blog post Beans & Gas: Clearing the air.

What other superpowers do beans posses? They’re packed with potassium (Preventing Strokes with Diet), mad with magnesium (Mineral of the Year—Magnesium), and a preferred source of protein (Plant Protein Preferable). They improve breast cancer survival (Breast Cancer Survival & Soy), delay premature puberty (The Effect of Soy on Precocious Puberty), and they’re a great bargain to boot (Eating Healthy on a Budget). 

Which beans are most antioxidant-packed? See The Best Bean and The Healthiest Lentil (hint: skip the jelly variety; see Raisins vs. Jelly Beans for Athletic Performance). Which beans lower cholesterol the most? See Soy Worth a Hill of Beans?

 

Did you know Dr. now has an audio podcast? You can subscribe to it on your favorite “pod-catcher” or listen to it at NutritionFacts.org/audio.

Get to know Dr. Erin

Dr. Erin Mayfield supports her patients and the broader community in adopting a nutritious vegan diet and addressing the nutritional requirements of vegans. Ensuring a diverse range of foods in your diet, including beans, soy, peanuts, quinoa, and green vegetables, guarantees that you’ll meet your nutrient needs without any shortfall. book an appointment today to get your diet and health problems back on track

For those with inquiries or an interest in discovering more about how Dr. Erin Mayfield can support you on your path to achieving a healthier diet, feel free to reach out.