In writing about the Blue Zones, the six places in the world where a surprising number of people live with a good quality of life past their 100th birthday, I often mention a component of their diets that they all have in common…the legume, or bean.

Blue Zones range from Asia, to the Mediterranean, to Latin American, and even Loma Linda, California. Despite the different styles of eating reflected in those diverse cultures, they do consume more legumes than people living less long, in other cultures.

The chickpea is actually a seed from a pod, growing on a legume plant. Chickpea is the English term. Named garbanzo beans by the Spanish, chickpeas are also classified as pulses. Whatever they are called, they provide an inexpensive, nutritious, and delicious, avenue into the world of plant based eating.

A good source of soluble fiber, like other legumes/pulses, this type of fiber helps regulate glucose and cholesterol levels. One cup of canned thoroughly rinsed legumes provides approximately 10-14 grams of protein [depending on the type of bean], while a cup of whole milk provides 8 grams, as does an ounce of chicken or mammal meat, and a chicken egg provides 6-8 grams of protein.

When people tell me they do not like legumes, or they do not know how to incorporate them into their diets, I ask if they eat hummus. Most say they do, not realizing hummus is primarily pureed chickpeas. I ask if they like chili, or Indian bean curry, or beans and greens on pasta [a favorite Italian dish], or minestrone soup, or Cuban black bean soup. And, many enjoy eating the Middle Eastern street food, falafel [with its flavorful chickpea balls stuffed in pita bread]. Usually, after I recite my list of dishes, people realize they do enjoy eating legumes after all. Who does not like baked beans?

Asians use the soy bean a nutritious, and delicious, ingredient. Tempeh, edamame, stir fried tofu in garlic sauce, or custard-like squares of tofu floating in a vegetable-filled broth and ladled over steaming rice or noodles, are all examples of how Asians have incorporated the humble bean/legume into their diets.

Incorporating legumes like kidney beans, black beans, fava beans, great northern beans, pinto beans, and lima beans, to name just a few, can help us all incorporate an ingredient used by cultures in the Blue Zones, helping them add years of good health to their long lives.

Dateline: Town of Colonie, Albany County, New York’s Capital Region