Many people turn to foods and supplements marketed as “superfoods” in search of ways to age more healthily, but some beneficial options may be much closer and simpler than they realize.
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One such option is canned black beans, which are affordable, easy to prepare, and packed with fiber, protein and plant compounds that may support heart health and healthy aging.
Nutrition experts say beans deserve more attention as part of the daily diet, particularly because they are widely available, have a long shelf life and can be added to a wide variety of dishes.
Ann Till, a registered dietitian and owner of Ann Till Nutrition Group in North Carolina, says black beans deserve an important place in discussions about nutrition and longevity.
Speaking to the Daily Mail, Till explained that black beans provide a range of beneficial nutrients and plant compounds without requiring people to spend large amounts of money on the supplements that have become popular in the “superfood” market.
Tara Schmidt, a senior dietitian at Mayo Clinic Diet in Minnesota, agrees, describing beans as an undervalued food despite their nutritional benefits.
Schmidt says beans are “affordable, versatile, shelf-stable, and rich in fiber, plant-based protein, vitamins, minerals and beneficial plant compounds.”
Why Are Black Beans Beneficial?
Some of the benefits of black beans are linked to their fiber content and plant compounds, including anthocyanins and polyphenols.
Nutrition experts note that chronic low-grade inflammation and oxidative stress are associated with the aging process and an increased risk of several health problems, including heart disease, insulin resistance and cognitive decline.
The dark skin of black beans contains plant compounds such as anthocyanins, quercetin and kaempferol, which have antioxidant properties.
Till says the fiber in beans helps nourish beneficial gut bacteria, while polyphenols, including anthocyanins, contribute to protecting cells from oxidative stress.
This does not mean that black beans prevent aging or treat diseases, but including them as part of a balanced diet may provide a range of nutrients associated with long-term health.
What Do Studies Say?
Some research supports the importance of including legumes in the diet, although these studies do not mean that black beans alone are responsible for the health outcomes observed by researchers.
In a meta-analysis involving more than 1.14 million participants, researchers found that consuming an additional 50 grams of legumes per day was associated with a 6% lower risk of death from any cause.
A study published by the American College of Cardiology also found that consuming at least four servings of legumes per week, with each serving weighing 100 grams, was associated with a 14% lower risk of coronary heart disease.
Models from the Food4HealthyLife study, published in PLOS Medicine, suggested that switching to a diet containing larger amounts of legumes from early adulthood could be associated with an increase in life expectancy of more than two years.
These findings reflect an association between legume consumption and certain health indicators, but they do not prove that eating beans itself extends lifespan, as human health is influenced by many factors, including overall diet, physical activity and lifestyle.
Canned black beans also offer an important practical advantage: they are almost ready to use, making it easy to incorporate them into everyday meals.
Schmidt says canned beans are a good dietary choice, noting that their convenience may encourage people to consume them more regularly.
When buying canned beans, consumers are advised to choose varieties labeled “no added salt” or “low sodium.”
For regular canned beans, they can be placed in a colander, drained and thoroughly rinsed under cold water. This step can help reduce the amount of sodium they contain.
Black beans demonstrate that supporting health as we age does not necessarily require rare foods or expensive supplements.
A balanced diet is primarily based on a variety of nutrient-rich foods, and legumes can be an important part of it.
Schmidt emphasizes that healthy aging does not depend on a single “miracle” food, but rather on consistently eating a varied, nutrient-rich diet.
In this context, black beans offer an inexpensive and easy-to-prepare option that can be incorporated into many everyday meals.
