The Canned Food You Should Be Eating to Help You Live Longer

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Canned legumes deliver plant-based protein, fiber and antioxidants.

• Experts recommend including canned legumes in your diet to support longevity.

• Regular exercise, quality sleep and staying connected with family and friends may also support longevity.

You’ve probably heard that the healthiest foods are found around the perimeter of the supermarket. But that thinking is changing, and you shouldn’t overlook the center aisles. In fact, one of the most nutritious foods you can stock your pantry with—canned legumes—can be found deep within the center of the store. 

These pantry staples—which include beans, chickpeas and lentils—are packed with fiber, plant protein, vitamins, minerals and beneficial plant compounds. Research even suggests that people who eat more legumes tend to live longer. Experts chalk it up to their exceptional nutritional profile; they deliver a wide array of micronutrients, plus plant protein and fiber. At the same time, they are low in saturated fat.

So, can canned legumes help you live a longer, healthier life? Keep reading to learn the details. 

Why We Love Canned Legumes for Longevity

They May Help Support Heart Health

Heart disease remains the leading cause of death in the United States, with stroke close behind. Legumes may protect against both, thanks to their heart-healthy nutrient profile. They’re rich in soluble fiber, which helps lower LDL (“bad”) cholesterol by binding to cholesterol in the digestive tract so it’s removed from the body rather than absorbed. If that weren’t enough, legumes also contain beneficial plant compounds, such as saponins and phytosterols, that may further support healthy cholesterol levels.

“This matters for longevity because high LDL cholesterol contributes to plaque buildup in your arteries and can lead to heart attacks and strokes,” says Matthew J. Landry, Ph.D., RDN, FAHA. Research suggests that regularly eating legumes can help improve cholesterol levels, making them a simple addition to an overall heart-healthy eating pattern.

They May Guard Against Chronic Inflammation

Chronic inflammation is linked to a higher risk of several chronic diseases, including heart disease, type 2 diabetes and certain cancers.

Regularly eating canned legumes can help support a healthier inflammatory response. “Legumes contain multiple bioactive compounds with anti-inflammatory properties, including antioxidants, polyphenols, flavonoids and saponins,” says Landry. These compounds work by blocking several of the chemical messengers our immune system uses to trigger swelling and irritation, he explains. This turns off a master control switch within our cells that normally sets off an inflammatory response that can lead to chronic illness.

They May Help Protect Against Diabetes

Type 2 diabetes isn’t just about high blood sugar. Over time, it can increase the risk of serious health complications, including heart disease, stroke and kidney disease.

Legumes may help support healthy blood sugar levels in several ways. “Canned legumes are a source of soluble fiber for healthy gut bacteria, which play a role in regulating blood glucose levels,” says Elizabeth Ward, M.S., RD., They also contain resistant starch, a unique fiber that encourages the growth of gut bacteria that promote better glucose metabolism., And when our bodies metabolize glucose more efficiently, we’re less likely to develop insulin resistance, which can eventually lead to type 2 diabetes.

In addition, legumes have a low glycemic index, meaning they tend to cause a slower rise in blood sugar than many other carbohydrate-rich foods. Their combination of fiber and plant protein also helps slow digestion, promoting steadier blood sugar levels after meals.

They May Make Weight Loss Easier

Maintaining a healthy weight is associated with a lower risk of chronic conditions like type 2 diabetes, heart disease and certain cancers—all of which can influence longevity. “A healthy body weight is a strong predictor of longevity because it reduces strain on the heart, joints and metabolic system, and it lowers the risk of conditions like type 2 diabetes, heart disease and certain cancers,” says Landry.

Turns out, legumes have a strong track record for helping with weight management. Research suggests that people who eat legumes more regularly tend to gain less weight than those who eat them less often.

What makes them so effective? “Legumes are high in both soluble fiber and protein, a combination that helps us feel full and satisfied after eating,” says Sharon Palmer, M.S.F.S., RDN. “This satiety effect can even last into the next meal. They are also moderately low in calories while being nutrient dense.” 

Ways to Enjoy Canned Legumes

“Canned legumes are so easy to use!” says Palmer. “You can just open the can and dump them into your favorite dishes.” These expert-backed tips can help get you started:

• Add them to grain bowls. “Grain bowls work beautifully with the addition of canned beans,” says Palmer. “Just layer in your favorite cooked whole grain, such as farro, brown rice or quinoa, top it with your favorite canned legume, and add some crunchy seasonal veggies.” Then, top with a drizzle of dressing or a squeeze of lemon juice.

• Blend them into smoothies. “I add canned white beans, such as cannellini, to fruit smoothies to make them creamier without having to add fat and to boost phytonutrients that nourish beneficial gut bacteria,” says Ward.

• Fold them into casseroles. To make classic comfort dishes even healthier, Palmer loves topping tamale pies with a layer of black beans or swapping out the ground beef in shepherd’s pie for pinto or black beans.

• Use them for a nutrition boost. “I love to puree canned chickpeas or cannellini beans and add them to broth-based soups, such as chicken soup, and jarred marinara sauce,” says Ward. “They add a rich, creamy texture and provide a protein and fiber boost as well.” 

• Toss them into pasta salad. “Pasta salads shine with the addition of canned legumes, such as cannellini or chickpeas,” says Palmer. “Just cook up pasta, add sliced vegetables, canned legumes and a drizzle of Italian dressing and you’re ready to go!”

Other Tips for Supporting Longevity

A long, healthy life requires a multi-pronged approach. These strategies may help:

• Find ways to add movement to your day. Research shows even light-intensity exercise may support longevity. Going for a stroll, doing yard work, walking the dog or taking the stairs all count.

• Make sleep a priority. “Increased research shows that getting seven to nine hours a night of good- quality sleep is associated with longevity,” says Landry. “Conversely, too much or too little has been linked to a greater risk of heart disease, dementia and an early death,” he says.

• Stay connected with family and friends. “It’s good for your body and your brain,” says Ward. Landry agrees. “As we age, maintaining strong relationships and a sense of community with those around us is predictive of longevity,” he says.

• Eat your fruits and veggies. It sounds simple, but it’s powerful! Research suggests that individuals who regularly eat fruits and vegetables may live longer than those who don’t.

Our Expert Take

Canned legumes are one of the best foods for a long, healthy life. And they’re hiding in plain sight in the center of your supermarket. “Don’t overlook them,” says Ward. “They’re convenient, versatile and affordable, and they’re always in season.” So, stock up on canned beans, chickpeas and lentils. These legumes are filled with fiber, plant protein and antioxidants to protect against many of the leading causes of early death, such as heart disease, stroke and diabetes. Because they are naturally filling, they can also help with weight management, another key component of longevity. Plus, they require zero prep work, which means you’ll have more time for other healthy pursuits!

Read the original article on EatingWell