‘White Lotus’ Season 3 Gives Beans Their Proper Due

In a recent episode of Season 3 of Max’s The White Lotus, the character Kate (portrayed by Leslie Bibb), attributed her youthful appearance to a diet rich in beans. “One day I decided to trick my mind into loving beans, and now I do,” she tells her friends Jaclyn (Michelle Monaghan) and Laurie (Carrie Coon).

While played as a humorous moment, her statement is rooted in scientific truth—beans are a nutritional powerhouse, celebrated for their ability to promote health, longevity, and overall well-being. It’s a comment that seems to contradict recent beauty and wellness trends such as collagen supplements and rising interest in diet drugs like Ozempic. 

If you’re looking for other recent pop culture mentions of beans, the closest may be Sabrina Carpenter’s 2024 hit “Espresso,” which, of course, references coffee beans. Bibb’s Kate, though, is talking about healthy, protein- and fiber-rich beans—the darlings of the Blue Zones. 

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Beans belong to the legume family and offer an impressive array of nutrients. They are rich in protein, fiber, vitamins, and minerals while being naturally low in fat and cholesterol-free. According to the Harvard T.H. Chan School of Public Health, beans provide essential micronutrients such as folate, iron, magnesium, and potassium, all of which support cardiovascular health and energy production. Legumes, including beans, are a vital part of a heart-healthy diet, says Dr. Frank Hu, Chair of the Department of Nutrition at Harvard. They are associated with reduced risks of heart disease, diabetes, and certain cancers.

Kate’s endorsement of beans in The White Lotus reflects a larger trend in food culture. Beans have been a staple food in various cultures for centuries. From black beans in Latin American cuisine to chickpeas in Middle Eastern dishes, they are celebrated for their versatility and ability to absorb flavors. You can roast them, mash them, puree them into dips, or slow-cook them in stews. Their affordability and nutritional value make them an essential ingredient for every kitchen.

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Sales of beans have surged in recent years, fueled by growing interest in plant-based diets and sustainable eating. According to Nielsen data, US sales of dried beans are expected to grow by more than 30 percent by 2032, while global demand for plant-based protein continues to rise.

The renewed appreciation for beans can also be seen in the culinary world, with innovative chefs and food brands introducing new ways to enjoy them. High-end restaurants are featuring heirloom bean varieties, while companies like Rancho Gordo and Lupini Foods are championing their nutritional and culinary potential.

And, let’s not forget Bush’s Beans launched the “Musical Fruit Contest,” last year, inviting fans to create modern renditions of the classic bean song, highlighting beans’ versatility and nutritional benefits

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RELATED: Eating Less Protein, Not More, May Help You Live Longer

Kate’s comment on The White Lotus may have been delivered with a touch of humor, but the science supports her enthusiasm. Beans are among the most nutritionally dense and environmentally sustainable foods available. Whether for heart health, weight management, longevity, or blood sugar control, experts agree that incorporating beans into one’s diet is a simple yet powerful step toward better health.

Heart healthy beans

One of the most well-documented benefits of beans is their role in heart health. A study published in Advances in Nutrition found that consuming legumes at least four times per week reduced the risk of coronary heart disease by 22 percent. The soluble fiber in beans helps lower LDL cholesterol, commonly referred to as “bad cholesterol,” by binding to cholesterol molecules and preventing their absorption into the bloodstream.

Just a half-cup of cooked beans per day can contribute to lower cholesterol levels and improved heart function. Their high potassium content also helps regulate blood pressure, making them an essential part of a heart-healthy diet.

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The fiber in beans also plays a significant role in digestive health. They contain both soluble and insoluble fiber, which aid in gut motility and promote the growth of beneficial gut bacteria. The microbiome thrives on fiber, and beans are one of the most powerful fiber sources available. Regular consumption can improve digestion, prevent constipation, and even reduce inflammation throughout the body.

Longevity and the Blue Zones diet

In the world’s Blue Zones—regions where people live significantly longer than average—beans are a dietary staple. Dan Buettner, a National Geographic fellow and author of The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest, has found that populations with the highest life expectancy regularly consume beans.

Beans are one of key longevity foods, according to Buettner. In every Blue Zone, whether it’s Okinawa, Japan, or Ikaria, Greece, people eat beans almost daily. They’re inexpensive, nutrient-dense, and packed with longevity-boosting compounds.

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Research published in The Journal of Nutrition also confirms that diets rich in legumes are linked to lower mortality rates. The slow-digesting carbohydrates in beans help stabilize blood sugar levels, reducing the risk of type 2 diabetes—a condition increasingly prevalent in Western societies.

Weight management and satiety

Another advantage of beans is their ability to support weight management. A study from The American Journal of Clinical Nutrition found that people who incorporated legumes into their diets experienced greater weight loss compared to those who did not. Beans provide a combination of protein and fiber, which helps increase satiety and reduce overall calorie intake.

Beans can be a beneficial food for those looking to manage their weight. They provide sustained energy, keep you fuller for longer, and help curb cravings. Unlike processed carbohydrates, they don’t lead to blood sugar spikes, making them an ideal option for weight control.

The low glycemic index (GI) of beans makes them particularly beneficial for blood sugar regulation. Unlike refined carbohydrates, beans digest slowly, resulting in gradual glucose release into the bloodstream. This helps maintain steady energy levels and prevents insulin resistance.

A study published in Diabetes Care found that individuals who consumed a cup of legumes daily had improved blood sugar control and lower HbA1c levels, a marker of long-term blood glucose regulation.

Environmental benefits

In addition to their health advantages, beans offer significant environmental benefits. The production of plant-based foods, such as beans, results in substantially lower greenhouse gas emissions compared to animal-based foods. For instance, producing 100 grams of protein from peas emits just 0.4 kilograms of CO2 equivalents, whereas the same amount of protein from beef results in nearly 90 times higher emissions, at 35 kilograms of CO2 equivalents. 

Moreover, beans have a lower land-use footprint. Low-impact beans, peas, and other plant-based proteins require an average 1 square meter of land per 100 grams of protein produced, whereas high-impact beef producers use 370 square meters for the same amount of protein. 

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The cultivation of beans also enriches soil health. Beans, as legumes, have the natural ability to fix nitrogen from the atmosphere into the soil, reducing the need for synthetic fertilizers. This process not only decreases greenhouse gas emissions associated with fertilizer production but also enhances soil fertility and structure.

Transitioning to a diet that includes more beans and fewer animal-based products can significantly reduce one’s carbon footprint. Studies suggest that plant-based diets are associated with lower greenhouse gas emissions, land use, and biodiversity loss. By choosing beans over meat, individuals can contribute to environmental sustainability and climate change mitigation efforts. Someone let Kate know: no tricks needed.