An expert in longevity and Blue Zones has highlighted a “simple, affordable, and effective” food that everyone should consider incorporating into their diet. Remarkably, adding just a cup of this food could potentially extend your life by four years, and might even help you reach the age of 100.

Dan Buettner, a 64-year-old National Geographic Fellow and acclaimed author, disclosed the secret to living longer: “The top longevity food globally is beans. They form the foundation of every diet in the Blue Zones, and research shows that consuming just one cup of cooked beans is linked to an additional four years of life expectancy.”

So, why are beans so advantageous? Buettner, who also hosts and co-produces the three-time Emmy-winning Netflix series “Live to 100: Secrets of the Blue Zones,” explained: “Beans are an excellent source of complex carbohydrates.”

“They provide a substantial amount of fiber, something most Americans lack. In a nation fixated on protein, beans offer a healthy protein source,” he added.

Buettner isn’t the only advocate for beans. The Dietary Guidelines for Americans, 2020-2025, state that “beans, peas, and lentils—a subgroup of both the vegetable and protein food groups—are underconsumed by most adults,” emphasizing that these are “core components of a healthy dietary pattern.”

• Vegetables of all types – dark green, red and orange beans, peas, and lentils, starchy and other vegetables
• Fruits, especially whole fruit
• Grains, at least half of which are whole grains
• Dairy, including fat-free or low-fat milk, yoghurt, and cheese, and/or lactose-free versions and fortified soy beverages and yoghurt as alternatives
• Protein foods, including lean meats, poultry, and eggs, seafood, beans, peas, and lentils; and nuts, seeds and soy products
• Oils, including vegetable oils and oils in food, such as seafood and nuts

Moreover, experts at UCLA Health note: “A serving of beans offers many other essential nutrients. Half a cup contains between 300 and 500 milligrams of potassium, depending on the bean type. Potassium is crucial for regulating blood pressure. Increasing potassium intake can counteract the adverse blood pressure effects of high sodium consumption, yet most Americans fall short in their potassium intake.”

Try this Blue Zone recipe

Buettner has spent decades exploring the globe and identifying five ‘blue zones’, areas where people enjoy the longest, healthiest lives. On his website, he has a list of Blue Zone recipes – and one of them is all about Minestrone, which is full of beans. Here is the full recipe below to help you include beans in your diet.