Tara M. Schmidt, <\/a>the lead registered dietitian at Mayo Clinic Diet and the host of the Mayo Clinic on Nutrition Podcast Series, told HuffPost that all types of beans are an excellent high-fiber plant protein that are packed with other beneficial nutrients. No matter what type of bean you go for, you\u2019re benefiting your body. That said, there are particular traits that some specific beans have that make them stand out, especially when it comes to longevity.<\/p>\n The 5 Best Beans For Longevity <\/p>\n 1. Soybeans<\/p>\n Especially if you eat a primarily plant-based diet, Dr. Anju Mathur,<\/a> a functional medicine doctor and founder of the Angel Longevity Center<\/a>, says that soybeans are great to eat regularly because they are the beans with the highest amount of protein. \u201cThe protein and unsaturated fats in soybeans provide energy and also help stabilize blood sugar,\u201d Mathur said.<\/p>\n Scientific research shows <\/a>that maintaining stable blood sugar supports longevity because it lowers the risk of type 2 diabetes, heart disease and dementia <\/a>\u2014 all health conditions that can shorten lifespan. Registered dietitian Emily Mitchell <\/a>added that the high protein content in soybeans also helps with maintaining muscle mass, which naturally declines with age.<\/p>\n miniseries via Getty Images<\/p>\n Edamame and soy beans actually have different nutritional profiles, despite coming from the same plant.<\/p>\n 2. Edamame (which is actually slightly different!)<\/p>\n One type of bean registered dietitian Nisha Melvani <\/a>wishes people would eat more of to support longevity is edamame, which are not soybeans \u2014 despite many people thinking otherwise! The bean comes from the same plant as soybeans but is harvested at an earlier stage when the plant is younger. \u201c[Edamame are] high in plant protein and fiber, and because they\u2019re harvested fresh, they\u2019re also rich in vitamins like folate and vitamin K, which support bone and cardiovascular health,\u201d Melvani said. <\/p>\n Mitchell also shared that edamame supports longevity, saying that, like mature soybeans, edamame is high in protein. <\/p>\n 3. Kidney Beans<\/p>\n Soybeans, including edamame, may be the bean highest in protein, but kidney beans<\/a> take the crown for bringing the most fiber to the table, and all four experts say that this is a perk directly linked to longevity. According to scientific research<\/a> that takes into account more than 31,000 people, a high-fiber diet lowered the risk of death from cardiovascular disease by between 24% and 59% in men and between 34% and 59% in women.<\/p>\n Schmidt explained that dietary fiber supports both heart health and gut health. Mathur added that fiber also helps reduce inflammation, another reason why it\u2019s tied to longevity. Schmidt pointed out that the vast majority of Americans don\u2019t eat enough fiber <\/a>(the Dietary Guidelines for Americans recommends<\/a> consuming between 22 and 34 grams a day), so upping your intake of kidney beans is a great way to get enough; one cup of kidney beans has 46 grams of the nutrient. <\/p>\n Besides being high in fiber, Mitchell said that kidney beans are also high in folate and magnesium, two nutrients that support healthy blood pressure. This, she explained, reduces the risk of cardiovascular disease \u2014 the No. 1 cause of death in the U.S<\/a>.<\/p>\n 4. Red Beans<\/p>\n Speaking of lowering inflammation, one key way to prevent or lower it is to eat foods that are high in antioxidants<\/a>. The bean that is the highest: red beans<\/a>. (Other dark-colored beans like pinto beans, navy beans and black beans are high in antioxidants, too.) <\/p>\n \u201cAntioxidants are protective molecules. Studies have found<\/a> a positive correlation in tissue concentration of specific antioxidants with lifespan of mammals,\u201d Schmidt said. <\/p>\n 5. Chickpeas<\/p>\n Also called garbanzo beans, Mitchell told HuffPost that chickpeas are also a good food to eat regularly to support longevity. They\u2019re high in fiber, protein and B vitamins<\/a> (which are crucial for DNA synthesis and repair, brain health and heart health). Chickpeas are also good for your gut <\/a>and lower the risk of gut-related diseases. <\/p>\n As you can see, different types of beans boast different benefits, which is why all four experts recommend switching up the type of beans you eat regularly. If you\u2019re not used to eating a lot of beans, Mathur suggests starting with just a small serving (just one-fourth cup a few times a week) to not overwhelm your digestive system due to beans\u2019 high fiber content. She also says that rinsing and soaking beans makes them easier to digest.<\/p>\n 20 Years OfFreeJournalism<\/p>\n Your SupportFuelsOur Mission<\/p>\n Your SupportFuelsOur Mission<\/p>\n For two decades, HuffPost has been fearless, unflinching, and relentless in pursuit of the truth. Support our mission to keep us around for the next 20 \u2014 we can’t do this without you.<\/p>\n We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. ![\"Edamame](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/68bb0f35180000a4458c72d6.jpeg\")
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You’ll get a healthy dose of kidney beans in this version of chili.<\/p>\n