Mediterranean food has long been a focus of the media because of its startling health benefits. On top of being incredibly nutritious, Mediterranean food is also flavorful and varied, making eating it an easy choice.

It turns out there’s one particular ingredient common in Mediterranean food that may be responsible for the long lifespans of people in “Blue Zones.” It may surprise you to learn that it isn’t fish or olive oil, other common and very healthy ingredients.

The Power of Beans

Research shows that a cup of beans can add years to your life. Beans are a daily part of the diets of everyone across all the blue zones, which makes it likely they are a key to living to 100. The connection is currently being studied by scientists, but there are several possible reasons why beans could influence how long we live.

• Fiber
  Only about 5%-10% of Americans get enough fiber. While fiber doesn’t have any nutritional value, it’s key to improving health. Fiber feeds gut bacteria which handle a variety of tasks around the body, help keep arteries clean, and so much more.
• Minerals
  All legumes, including beans, offer a host of nutrients to the body. These include a large number of minerals, such as copper, iron, magnesium, potassium, folic acid, zinc, and lysine.

Other Benefits

Science is only just starting to study beans, but they’ve already shown quite a few benefits. They can stabilize blood sugar, cut the risk of heart disease, lower cholesterol, and provide a  complete protein when paired with whole grains.

Since the good bacteria in your gut is being fed, they’ll be better primed and able to help your immune system fight off disease.

There are many health benefits to adding beans to your diet, with a cup a day being the optimum amount for best health. (This is what most people in blue zones do.)

Avoiding Gas

Beans may be becoming famous for their ability to grant longer lifespans, but what about the other thing they are known for giving us? If you’re worried about gas, it turns out there’s a way to avoid that while still getting the benefits.

The reason why beans can cause gas is because they are feeding the good bacteria in your gut. If you don’t normally get a lot of fiber, those bacteria don’t have a lot of food. The sudden burst of food for them can cause a burst of gas too.

Instead of piling on the beans, the key is to start small. Eat a couple tablespoons of beans (break out that hummus!) and then gradually work up to more beans per day.

By adding a small amount consistently, you won’t get gas at all because the good bacteria in your gut will have had a chance to adjust to being fed.

The next time you stop by a Mediterranean restaurant, don’t be afraid to dive into that hummus or enjoy a little extra of that falafel. It just may help you live to 100.