Beans - A Secret Health Food

What’s the one food that all five of the Blue Zones have in common?

Blue Zones are the 5 regions of the world where people live the longest lives, with the elderly often reaching 100 years or more.

The one food that all of the 5 Blue Zones eat is…

Beans.

Here’s what each of them are eating:

• Okinawa, Japan: soybeans (natto & miso) and edamame

• Sardinia, Italy: fava beans and chickpeas

• Ikaria, Greece: black-eyed peas and lentils

• Nicoya Peninsula, Costa Rica: black and red beans

• Loma Linda, California: lentils, pinto and black beans

Beans are rich in many nutrients, minerals, polyphenols, and soluble fiber.

What else?

Legume consumption is associated with a lower risk of cardiovascular disease (PMID: 28077199).

Beans also contain anti-inflammatory compounds that prevent cancer (PMID: 32102193).

They also reduce blood sugar & blood pressure, prevent fatty liver disease, increase satiety, improve gut health, and lower LDL cholesterol—or bad cholesterol.

Beans are truly a superfood.

But aren’t they full of lectins and anti-nutrients that interfere with proper nutrient absorption?

Yes…

Beans contain phytic acid, harmful proteins, and lectins—naturally occurring compounds found in many plant foods.

However, these things can be removed. There are multiple methods your ancestors were using to do so:

Soaking: Soak beans in water for 12-24 hours before cooking. This significantly reduces the amount of phytic acid and lectins.

Pressure cooking: Pressure cook your beans. This is the most effective way to get rid of lectins. It’ll also remove some of the phytic acid.

Listen to your body. If your gut cannot tolerate beans, put in the extra effort to prepare them, or avoid them.

There are many lessons we can learn from people living in the Blue Zones:

• Get enough sleep and prioritize recovery

• Eat a balanced diet of whole foods

• Exercise daily and be active

• Have a life’s purpose, an ikigai, or plan de vida

• Socialize regularly with friends and family

Most importantly…

Eat foods and participate in activities that align with your DNA.

Our cultures and traditions have adapted over time to accommodate for our genetic shortcomings, strengths, and unique biology.

Do these things and you can live to 120.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.