Are beans and legumes good for a long life?
Many large studies in people consistently point in the same direction: eating more legumes is linked to a lower risk of dying. For most people, a daily serving of legumes is well supported by the evidence. Older adults should also pay attention to whether they are getting enough protein overall.
Eating more legumes is linked to a lower risk of dying. Many studies combined, covering well over 1.1 million people, show that each extra 50 grams per day is associated with roughly a 6% lower risk. The researchers themselves describe the certainty as low to moderate. Nearly all of this comes from people followed for years, without anyone controlling what they ate.
Those same studies also found lower death rates from stroke among people who ate more legumes, though that finding rested on just five studies. For heart and blood vessel disease and cancer, the links were not clear. A large American study involving more than 521,000 people followed for 16 years adds something useful: people who swapped animal protein for legumes or nuts had a lower risk of dying, including from heart and blood vessel disease and cancer.
Legumes consistently appear in eating patterns linked to a longer life expectancy. An overview article names them one of the most repeatedly observed features of such patterns, across many different diets. A model calculation across seven countries estimates that 40-year-olds who sustainably shift toward more legumes, whole grains and nuts and less red meat could gain roughly 6 to nearly 10 extra years. These are model calculations for an entire eating pattern, not a direct measurement of legumes alone.
For older adults there are some especially relevant numbers. Among more than 13,000 people aged 65 and over, those who followed a healthy plant-based diet, with legumes as an important component, had a 19% lower risk of dying. Those who ate plant-based but unhealthily had a 17% higher risk instead. The quality of what you eat matters, not just whether it is plant-based.
Two points worth noting. People over 65 need relatively more protein. Legumes provide somewhat less protein, and protein that is slightly less complete, than animal sources, so keeping an eye on total protein intake is worthwhile. For people with chronic kidney disease, checking with a doctor or dietitian is a good idea, but there is also good news: the phosphate in legumes is absorbed less readily than the phosphate in processed foods. That makes legumes relatively more favourable for people with kidney disease.
All claims come from studies observing people over time (people followed for years and many such studies combined) and from model calculations. There are no long-term studies in people that randomly assigned diets and measured how long people lived. Influence from other lifestyle factors cannot be ruled out. The certainty of the evidence was rated by the authors themselves as low to moderate.
Which diet is best supported by evidence for a long, healthy life?
For anyone looking to use diet to invest in a long and healthy life, the Mediterranean diet is currently the best-supported choice. Large human studies consistently show positive effects on both cardiovascular health and cognitive health.
Does the timing of your meals affect how long you live?
The timing of your meals is associated with biological ageing and risk of death, but cause and effect have not been proven. Eating early, a nightly fasting window of at least 13 hours and a regular eating pattern appear to be the best choices based on what is currently known.
Is a low-carbohydrate or ketogenic diet good for living longer?
A ketogenic diet can help with weight problems and metabolic disorders, but for people who simply want to live longer and stay healthy, no proven advantages over a varied diet have been demonstrated. Those who exercise intensively may even be at a disadvantage.
Does eating spicy food help you live longer?
Eating spicy food regularly is linked to a lower chance of dying early, but whether it is the cause is not yet known. With stomach cancer, a little may be beneficial while a lot could actually be harmful, so moderation is key.
Does eating less help you live longer?
In laboratory animals the effect on lifespan is well established, but in healthy humans direct evidence is lacking. A moderate and sustainable eating pattern is wiser than extreme restriction; discuss major changes to your diet with a dietitian or doctor.
Do you live longer on a vegetarian or plant-based diet?
A good-quality plant-based diet is linked to fewer early deaths. But strictly vegetarian or vegan eating has not been proven to be better than a varied diet that includes occasional meat or fish.