Latinos living in the United States tend to have “less education, a higher poverty rate, and worse access to health care” and “represent the ultimate paradigm of healthcare disparities,” with the highest rate of uninsured, lowest rates of health screening and counseling, and poorest levels of blood pressure and blood sugar control, as well as “other measures of deficient quality of care.” So they must have dismal public health statistics, right? According to the latest national data, the life expectancy of white men and women is 76 and 81 years, respectively, and that of black men and women is shorter by a handful of years. And Latinos? Amazingly, they beat out everyone.

Latinos live the longest.

This has been called the Hispanic Paradox (now also known as the Latino Paradox), which I explore in my video, The Hispanic Paradox: Why Do Latinos Live Longer?. Latinos have a 24 percent lower risk of premature death and “lower risks of nine of the leading 15 causes of death,” with notably less cancer and heart disease. This was first noticed 30 years ago but was understandably was met with great criticism. Maybe the data were unreliable? No, that didn’t seem to be it. Maybe only the healthiest people migrate? Turns out the opposite may be true. What about the “salmon bias” theory, which “proposes that Latinos return to their home country…to ‘die in their home’” so they aren’t counted in U.S. death statistics? That theory didn’t pan out either.

Systematic reviews “confirm the existence of a Hispanic Paradox.” Given the strong evidence, it may be time to accept it and move on to figuring out the cause. The very existence of the “Hispanic Paradox” could represent “a major opportunity to identify a protective factor for CVD [cardiovascular disease] applicable to the rest of the population.” After all, whatever is going on “is strong enough to overcome the disadvantageous effect” of poverty, language barriers, and low levels of education, health literacy, quality of healthcare, and insurance coverage. Before we get our hopes up too much, though, could it just be genetic? No. As foreign-born Latinos acculturate to the United States, as they embrace the American way of life, their mortality rates go up. So, what positive health behaviors may account for Latino longevity?

Perhaps they exercise more? No, Latinos appear to be even more sedentary. They do smoke less, however the paradox persists even after taking that into account. Could it be their diet? As they acculturate, they start eating more processed and animal-based foods, and consume fewer plant foods—and perhaps one plant food in particular: beans. Maybe a reason Latinos live longer is because they eat more beans. Although Latinos only represent about 10 percent of the population, they eat a third of the beans in the United States, individually eating four to five times more beans per capita, a few pounds a month as opposed to a few pounds per year. That may help explain the “Hispanic Paradox,” because legumes (beans, split peas, chickpeas, and lentils) cool down systemic inflammation.

In my video, you can see the mechanism researchers propose in terms of lung health. While cigarette smoking and air pollution cause lung inflammation, which increases the risk for emphysema and lung cancer, when we eat beans, the good bacteria in our gut take the fiber and resistant starch, and form small chain fatty acids that are absorbed back into our system and decrease systemic inflammation, which not only may inhibit lung cancer development, but also other cancers throughout the body. Latinos have the lowest rates of chronic obstructive pulmonary disease (COPD) and lung cancer, and also tend to have lower rates of bladder cancer, throat cancer, and colorectal cancer for both men and women.

This “systemic inflammation” concept is also supported by the fact that when Latinos do get cardiovascular disease or lung, colon, or breast cancer, they have improved survival rates. Decreasing whole body inflammation may be important for both prevention and survival.

Asian Americans also appear to have some protection, which may be because they eat more beans, too, particularly in the form of tofu and other soy foods, as soy intake is associated with both preventing lung cancer and surviving it.

Hispanics also eat more corn, tomatoes, and chili peppers. A quarter of the diet in Mexico is made up of corn tortillas, and Mexican-Americans, whether born in Mexico or the United States, continue to eat more than the general population. Looking at cancer rates around the world, not only was bean consumption associated with less colon, breast, and prostate cancer, but consumption of rice and corn appeared protectively correlated, too.

Since NAFTA, though, the North American Free Trade Agreement, the Mexican diet has changed to incorporate more soda and processed and animal foods, and their obesity rates are fast catching up to those in the United States.

In the United States, Latinos eat more fruits and vegetables than other groups, about six or seven servings a day, but still don’t even make the recommended minimum of nine daily servings, so their diet could stand some improvement. Yes, Hispanics may only have half the odds of dying from heart disease, but it’s “still the number one cause of death among Hispanics. Therefore, the current results should not be misinterpreted to mean that CVD is rare among Hispanics.” Ideally they’d be eating even more whole plant foods, but one thing everyone can learn from the Latino experience is that a shift toward a more plant-based diet in general can be a potent tool in the treatment and prevention of chronic disease.

Data like this support my Daily Dozen recommendation for eating legumes ideally at every meal, and we have free apps for both iPhone and Android that can help you meet these dietary goals.

For more on the wonders of beans, split peas, chickpeas, and lentils, see my videos and love your legumes!:

What’s the best way to eat them? See Canned Beans or Cooked Beans? and Cooked Beans or Sprouted Beans?.

In health,

Michael Greger, M.D.