September is often seen as a fresh start. After the long, light-filled days of summer — with all their indulgences — this month invites us back into rhythm and routine. If you’re looking for a simple, affordable way to reset your diet this September, there’s one food group worth celebrating: beans.
They may not sound glamorous, but in the world’s Blue Zones — the regions where people live the longest, healthiest lives — beans and legumes are the quiet heroes of the plate.
The Blue Zone Connection
In every Blue Zone, beans are eaten daily:
- In Nicoya, Costa Rica, families enjoy black beans with rice and corn tortillas.
- In Ikaria, Greece, lentils and chickpeas are staples in hearty stews and soups.
- In Okinawa, Japan, soybeans appear as tofu, miso, and edamame.
- In Sardinia, Italy, minestrone with beans and vegetables is a daily ritual.
Beans aren’t just an occasional ingredient — they’re the foundation of meals, enjoyed with vegetables, wholegrains, and olive oil. This combination fuels energy, balances blood sugar, and keeps people satisfied for hours.
Why Beans Deserve More Attention
So why are beans such a powerhouse food?
- High in fibre – great for digestion, heart health, and keeping you fuller for longer.
- Packed with plant protein – helping to balance blood sugar and maintain steady energy.
- Rich in nutrients – B vitamins, iron, magnesium, and antioxidants.
- Affordable and accessible – one of the cheapest, most versatile superfoods.
- Linked to longevity – research shows eating beans regularly lowers the risk of heart disease, diabetes, and certain cancers.
Beans truly are the ultimate “everyday health food”.
How to Add More Beans This September
If you’re not used to eating beans regularly, September is the perfect time to start. Here are some easy ways:
- Soups and stews – add lentils, chickpeas, or cannellini beans to autumn recipes.
- Salads – toss beans with seasonal vegetables, olive oil, and herbs.
- Curries and chillies – black beans, kidney beans, or chickpeas make a filling base.
- Dips and spreads – blend beans with garlic, lemon, and olive oil for a quick snack.
- Quick meals – keep tinned beans in your cupboard for fast, fibre-rich options.
Tip: If you’re cooking dried beans, soak them overnight and cook in bulk. They freeze beautifully and can be added to meals throughout the week.
Final Thoughts
Beans may not shout for attention, but they are one of the most powerful, affordable, and health-boosting foods you can add to your September reset. They fuel long life in the Blue Zones, and they can fuel you too — helping you feel energised, balanced, and nourished.
So this month, why not take inspiration from the world’s healthiest people and make beans the star of your plate?
Milvia Pili, FNTP
Nutritional Therapist
bluezonenutrition.co.uk
