Many people turn to foods and supplements described as "superfoods" in search of ways to help them age healthier, but some helpful options may be closer and simpler than they expect.
Among these options are canned black beans, which are inexpensive, easy to prepare, and contain fiber, protein, and plant compounds that may support heart health and healthy aging.
Nutrition experts suggest that beans deserve more attention in the daily diet, especially since 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 the Ann Till Nutrition Group in North Carolina, says that black beans deserve a prominent place in the discussion about nutrition and longevity.
Till explains to the Daily Mail that black beans provide a range of beneficial nutrients and plant compounds, without the need to spend large sums on supplements that are popular in the "superfood" market.
Tara Schmidt, senior nutritionist at the Mayo Clinic Diet in Minnesota, agrees, saying that beans are an underappreciated food, despite their nutritional value.
Schmidt says beans are "affordable, versatile, long-lasting, and rich in fiber, plant protein, vitamins, minerals, and beneficial plant compounds."
Part of the benefits of black beans are related to their fiber and plant compound content, including anthocyanins and polyphenols.
Nutrition experts point out that chronic low-grade inflammation and oxidative stress are linked to the aging process and an increased risk of a number of 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 are compounds with antioxidant properties.
Till says the fiber in beans helps feed the beneficial bacteria in the gut, while polyphenols, including anthocyanins, help protect cells from oxidative stress.
This does not mean that black beans prevent aging or cure diseases, but including them in a balanced diet may provide a range of nutrients associated with long-term health.
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 the researchers.
In a meta-analysis of 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 in the American College of Cardiology also found that consuming at least four servings of legumes per week, at 100 grams per serving, was associated with a 14% reduction in the risk of coronary heart disease.
Models from the Food4HealthyLife study published in PLOS Medicine indicated that switching to a diet containing more legumes from the beginning of adulthood may be associated with an increase in life expectancy of more than two years.
These results reflect a link between legume consumption and certain health indicators, but they do not prove that eating beans in itself prolongs life, as human health is affected by many factors including overall diet, physical activity, and lifestyle.
Canned black beans have an important practical advantage: they are almost ready to use, making it easy to include them in daily meals.
Schmidt says canned beans are a good food choice, noting that their ease of use may encourage people to eat them more regularly.
When buying canned beans, it is advisable to choose varieties that carry the phrase "no added salt" or "low sodium".
As for regular canned beans, they can be placed in a colander, the liquid can be discarded, and then they can be washed thoroughly with cold water. This step helps to reduce the amount of sodium they contain.
Black beans demonstrate that supporting health as we age doesn't necessarily require rare foods or expensive supplements. A balanced diet relies primarily on a variety of nutrient-rich foods, and legumes can be an important part of that.
Schmidt emphasizes that healthy aging doesn't depend on a single "miracle" food, but rather on continuing to eat a variety of nutrient-rich foods. In this context, black beans offer an inexpensive and easy-to-prepare option that can be incorporated into many everyday meals.
