What are the healthiest beans in the Blue Zone?

October 9, 2025 •

4 min read

According to a major international study, beans were the strongest dietary predictor of survival among older adults across multiple cultures. This makes understanding what are the healthiest beans in the Blue Zone a crucial step toward emulating the dietary patterns of the world's longest-lived populations.

Quick Summary

In Blue Zone regions, a variety of beans, including black, garbanzo, fava, and soybeans, form a daily dietary staple. These legumes are prized for their high fiber, plant-based protein, complex carbohydrates, and antioxidant content, which collectively support heart health, manage blood sugar, and contribute to longevity.

Key Points

Variety is Key: There is no single healthiest bean; Blue Zone centenarians eat a variety of legumes like black beans, garbanzo beans, fava beans, and soybeans daily.
Longevity Staple: Beans are a cornerstone of the Blue Zone diet, with residents consuming at least a half-cup daily, which has been scientifically linked to a longer lifespan.
Packed with Nutrients: All beans are excellent sources of fiber, plant-based protein, complex carbs, and key vitamins and minerals like folate, iron, and magnesium.
Powerful Health Benefits: Regular bean consumption supports cardiovascular health by lowering cholesterol, helps manage blood sugar, promotes a healthy gut, and aids in weight management.
Easy to Incorporate: Beans are versatile, inexpensive, and easy to add to meals. They can be used in soups, stews, salads, dips, and more.
Preparation Matters: Opt for dried beans for maximum control, or use low-sodium canned beans after rinsing. Slow-cooking and proper preparation also helps with digestibility.

Beans: A Cornerstone of Longevity

In the world's renowned Blue Zones—regions like Sardinia, Ikaria, Nicoya, Loma Linda, and Okinawa, where people live exceptionally long and healthy lives—beans are a dietary cornerstone. Researchers have found that centenarians in these areas typically consume at least a half-cup of cooked beans every day. The significance of beans goes beyond a single nutrient; they offer a powerful combination of fiber, protein, complex carbohydrates, vitamins, and minerals that support the body's long-term health.

This daily dose of diverse legumes is one of the most consistent dietary habits shared among all Blue Zone populations, far more common than meat, dairy, or processed foods. As an affordable, versatile, and filling food, beans help to crowd out less healthy options from the diet naturally, contributing to healthier body weights and smaller waists among regular consumers.

The Healthiest Blue Zone Beans by Region

While the principle of eating beans daily is consistent, the specific types of legumes vary by region, reflecting local agricultural traditions and cuisine.

Nicoya, Costa Rica: Black Beans

Black beans are a staple in Nicoya, often served with rice in the national dish gallo pinto.
They are rich in antioxidants, strengthening the immune system, and provide a substantial source of protein and fiber to manage blood sugar.

Ikaria, Greece, and Sardinia, Italy: Chickpeas and Fava Beans

In the Mediterranean Blue Zones, chickpeas (garbanzo beans) and fava beans are prevalent.
In Ikaria, black-eyed peas, lentils, and chickpeas are common in hearty, vegetable-based stews and soups.
Sardinia features chickpeas and fava beans, which are often used in a traditional minestrone soup.

Okinawa, Japan: Soybeans

The Okinawan diet incorporates soybeans, primarily in the form of tofu and miso, which are rich in protein and beneficial phytoestrogens.
Edamame (young soybeans) also features in their meals.

Loma Linda, California: Diverse Legumes

As a vegetarian population, the Seventh-day Adventists of Loma Linda eat a wide variety of legumes, including pinto and black beans, benefiting from a diverse nutrient intake.

Why All Beans are Healthy for Longevity

All beans offer a wealth of nutrients, but their collective impact on health is what makes them a powerful ally for longevity. Scientific research has continually backed up what Blue Zone populations have known for centuries.

Supports Cardiovascular Health

The soluble fiber in beans significantly lowers LDL ("bad") cholesterol levels, which reduces the risk of heart disease.
Studies show that eating beans regularly can improve vascular function and reduce blood pressure.

Controls Blood Sugar Levels

Thanks to their low glycemic index, beans are digested slowly, preventing blood sugar spikes and aiding in the management and prevention of type 2 diabetes.
Some research on black beans found they can lower the blood sugar response when eaten with rice, which is particularly important for managing diabetes.

Promotes Gut Health

The high fiber content of beans acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome.
A healthy gut is linked to improved immunity, better digestion, and even a positive effect on mood.

Aids in Weight Management

Because they are packed with fiber and protein, beans help you feel full and satisfied for longer, reducing overall calorie intake and supporting healthy weight management.

Fights Chronic Inflammation

Beans contain a wide range of antioxidants and anti-inflammatory compounds that protect cells from damage and help reduce chronic inflammation, a risk factor for many age-related diseases.

A Look at Key Blue Zone Beans

Here's a comparison of some of the most popular bean types found in Blue Zone diets, highlighting their unique nutritional strengths.


Feature	Black Beans	Garbanzo Beans (Chickpeas)	Fava Beans	Soybeans
Key Nutrients	Antioxidants, Fiber, Iron, Folate, Potassium, Magnesium	Fiber, Folate, Iron, Magnesium, Phosphorus	Fiber, Folate, Iron, B Vitamins, Protein, Copper	Complete Protein, Phytoestrogens, Manganese, Iron, Omega-3s
Best For	Antioxidant boost, regulating blood sugar	Digestive health, lowering cholesterol	Bone health, fighting fatigue	Muscle building, cancer prevention
Common Use	Soups, stews, rice dishes, tacos, burritos	Hummus, salads, soups, curries	Soups, stews, sides, foul medames	Tofu, miso, edamame, plant-based protein
Texture	Soft, creamy	Firm, nutty	Buttery, starchy	Versatile (edamame, tofu)

Practical Tips for Incorporating Blue Zone Beans

Adding more beans to your diet is a simple and inexpensive way to boost your health. Blue Zone centenarians have been doing it for generations.

Start with classics: Soups and stews are a fantastic way to include beans, as seen in Sardinia with minestrone or Ikaria with vegetable stews.
Embrace international cuisine: Borrow from Blue Zone recipes. Try Costa Rican-style gallo pinto for breakfast or a Mediterranean chickpea salad for lunch.
Use canned beans for convenience: For quick meals, canned beans (especially "no salt added") are a great option. Be sure to rinse them thoroughly to reduce sodium content if not a low-sodium variety.
Cook from dried for maximum flavor: Cooking dried beans from scratch can improve flavor and texture. Soaking them overnight and cooking slowly or in a pressure cooker helps with digestibility.
Think beyond the main dish: Sprinkle beans on salads, use pureed beans to thicken soups and sauces, or make bean-based dips like hummus.

Conclusion

There is no single “healthiest” bean in the Blue Zones, but rather a collective wisdom that consistently incorporates a variety of legumes into the daily diet. From the black beans of Nicoya to the chickpeas and fava beans of the Mediterranean and the soybeans of Okinawa, these nutrient-dense foods provide fiber, protein, and antioxidants that contribute significantly to the longevity and vitality of these populations. By focusing on a plant-based diet with beans as a prominent feature, individuals can adopt a proven strategy for healthier aging.

Embracing beans as a dietary staple, combined with other Blue Zone lifestyle factors, offers a powerful, sustainable, and enjoyable path to living a longer, healthier life. For more information on the principles of the Blue Zones diet, visit the official Blue Zones website for resources and recipes.

Frequently Asked Questions

There is no single 'healthiest' bean in the Blue Zones. The benefit comes from the consistent daily consumption of a variety of legumes. Different regions favor different types, such as black beans in Nicoya, chickpeas and fava beans in Sardinia and Ikaria, and soybeans in Okinawa.

People in the Blue Zones eat beans very frequently, typically at least a half-cup every day. Beans form a central part of their meals and are considered a cornerstone of their longevity-promoting diet.

Both canned and dried beans can be part of a Blue Zone diet. For convenience, canned beans are a great option; just look for 'no salt added' varieties. If regular canned beans are used, rinsing them can significantly reduce sodium content. Cooking dried beans from scratch can also be very nutritious and cost-effective.

The high fiber content in beans acts as a prebiotic, which feeds the beneficial bacteria in the gut. This healthy gut microbiome supports improved immunity, digestion, and overall well-being, all linked to a longer, healthier life.

Yes. The combination of high fiber and protein in beans helps promote a feeling of fullness, which reduces overall calorie intake and supports healthy weight management. Studies have shown that people who eat beans regularly tend to weigh less and have smaller waistlines.

For dried beans, soaking them overnight can reduce cooking time and improve digestibility. Cooking methods that involve low heat and the use of herbs and spices (instead of excessive salt) are recommended. Canned beans should be rinsed to reduce sodium.

Research indicates that regular bean consumption is a significant predictor of longevity and survival, and the Blue Zone diet is an overall pattern of eating that includes beans as a cornerstone. While the full Blue Zone effect comes from a combination of diet and lifestyle, eating beans is a strongly supported dietary choice for better health.