The #1 Food to Support Your Metabolism After 40: Beans

Beans are rich in fiber, which supports stable blood sugar, gut health and fullness.Plant-based protein in beans helps maintain muscle mass and supports a healthy metabolism.Beans contain antioxidants that may reduce the risk of chronic conditions like diabetes.

Once you hit middle age, it’s pretty common to start thinking more about metabolism. What you eat can impact important metabolic processes, including how your body maintains muscle mass, manages blood sugar and uses energy. If you’re looking for a food that supports your metabolism in middle age, beans are a great choice. Loaded with plant-based protein, fiber and important antioxidants, beans and legumes can support metabolism through middle age and beyond.

Here’s why beans can be a win for metabolism after 40, according to registered dietitians. 

How Beans and Legumes Support Your Metabolism
They’re Rich in Fiber

Beans and legumes are a great source of fiber, with nearly 9 grams in a half-cup of black beans or cannellini beans.,  

“Fiber supports a healthy metabolism by helping to keep blood sugar more stable, allowing the body to use insulin more effectively and preventing a rollercoaster of high and low energy,” says Megan Huff, RDN. 

The fiber in beans also acts as a prebiotic, feeding healthy gut bacteria.  “A balanced gut microbiome is linked to better metabolic health,” says Avery Zenker, RD. Eating fiber also helps you feel full, which supports a healthy energy balance. 

The Dietary Reference Intakes recommend 30 to 38 grams of fiber per day for men and 21 to 25 grams per day for women. Still, most people don’t get enough of it.

“Eating just a half-cup of beans or legumes daily can provide about 24 to 36 percent of daily fiber needs for women and 16 to 24 percent for men, depending on the type of bean or legume, while also supplying plant-based protein that supports skeletal muscle maintenance, repair and function,” says Violeta Morris, M.S., RDN.

They’re Loaded with Protein

Beans are a great source of plant-based protein. A half-cup serving of black beans contains about 9 grams of protein.   Research shows that protein plays a key role in preventing metabolic issues like insulin resistance and muscle loss that can occur with age. 

“Since muscle tissue burns more calories than fat at rest, maintaining muscle mass supports a healthy metabolic rate,” Huff says.

Protein also supports satiety and fullness, which can help people maintain a healthy body weight, Zenker says. In research studies, higher intakes of plant-based protein have been linked to a reduced risk of various metabolic conditions, including type 2 diabetes, kidney disease and obesity. 

They Contain Polyphenols

Beans contain polyphenols and other phytochemicals that have antioxidant and anti-inflammatory properties.  Interestingly, the color of the beans matters here, as black beans and other darker colored beans tend to be richer in antioxidants called anthocyanins. Research shows that these “support heart health, improve blood sugar control and lower the risk of chronic conditions such as cardiovascular disease, diabetes and certain cancers,” Morris says. 

How to Incorporate Beans into Your Diet
Use beans in place of meat. Beans and legumes help you meet your protein and fiber goals in a balanced, plant-focused way, Morris says. Consider tossing a can of beans into your pasta or stir fry dishes, or using lentils in place of meat in your bolognese.Snack on beans. Pair hummus with raw veggies and crackers for an afternoon snack. “You don’t have to stick to just chickpeas; you can make bean dips with all sorts of legumes, like black beans, cannellini beans and edamame,” Zenker says. “Or mix beans like chickpeas or edamame with a bit of oil and seasoning and roast until crispy.”Make a simple grain bowl or burrito bowl. Zenker suggests combining beans with veggies, whole grains and flavorful extras like avocado or salsa.If you’re new to beans, start slow. “To reduce digestive discomfort, start with a small portion of about a quarter- to a half-cup and aim to include them once or twice per week, gradually increasing intake over time to support metabolic health,” Morris says.

Our Expert Take

If you’re looking for a food to support healthy metabolism in mid-life and beyond, registered dietitians say beans and legumes are a great place to start. They contain plant-based protein, which helps you counter muscle loss and other metabolic issues that are more common with age. Beans are also rich in fiber, which supports healthy blood sugar levels and gut health. And some beans contain important antioxidants that may lower the risk of chronic conditions like diabetes and heart disease.