Beans, from black beans to coffee beans, are a game-changer for metabolic health and longevity, according to two new studies by the American Society for Nutrition.
Both studies were presented at Nutrition 2025, the American Society for Nutrition’s flagship meeting for nutritional professionals around the world, held in Orlando, FL.
The first study to be presented at the event was led by Sara Mahdavi, BSc, HBSc, RD, MSc, PhD, a post-doctoral fellow at the Harvard T.H. Chan School of Public Health. The research examined data from nearly 50,000 women gathered over three decades and found that a morning cup of caffeinated coffee increased the likelihood of healthy aging.
The study also looked at decaffeinated coffee, tea, and cola, but caffeinated coffee came out on top in terms of longevity. The researchers defined healthy aging as living to the age of 70 and beyond without developing any of the 11 major chronic diseases and exhibiting no signs of cognitive impairment. Cola, on the other hand, was linked to a 20 to 26 percent lower chance of healthy aging.
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This is likely because while cola is often filled with sugar and is devoid of essential nutrients, coffee contains antioxidants that help to reduce inflammation and improve heart health.
For every extra cup of coffee consumed (up to five cups), the chance of healthy longevity increased by two to five percent, the study found. That said, the researchers noted that the health benefits of extra coffee may differ from individual to individual, with some faring better with one to two cups a day.
“These results, while preliminary, suggest that small, consistent habits can shape long-term health,” said Mahdavi in a statement. “Moderate coffee intake may offer some protective benefits when combined with other healthy behaviors such as regular exercise, a healthy diet, and avoiding smoking.”
“While this study adds to prior evidence suggesting coffee intake may be linked with healthy aging, the benefits from coffee are relatively modest compared to the impact of overall healthy lifestyle habits and warrant further investigation,” she added.
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Black beans and chickpeas are also tied to lower disease risk
Coffee isn’t the only bean showing promise—new research on legumes like chickpeas and black beans shows positive results, too.
The second bean-related study presented at the nutrition conference was led by Morganne Smith, a doctoral candidate at Illinois Institute of Technology. Researchers examined 72 people for 12 weeks and suggested that a daily cup of beans (like black beans or chickpeas) could reduce the risk of chronic diseases, including type 2 diabetes and heart disease.
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The researchers gathered their findings by asking three groups to eat a daily cup of black beans, chickpeas, or rice every day for three months. People who ate chickpeas saw a noticeable drop in their total cholesterol, going from an average of 200 to about 186 after 12 weeks. Those who ate black beans had lower levels of inflammation by the end of the study: their levels of a key inflammation marker (called interleukin-6) went down from 2.57 to 1.88.
“Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone,” said Smith in a statement. “These findings could be used to inform dietary guidelines, clinicians, or public health programs focused on preventing heart disease and diabetes.”
For more on the health benefits of beans and how to cook them in delicious plant-based recipes, check out our guide here.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
