Nutrition

6 Amazing Health Benefits of Pinto Beans

The Spanish term for paint is translated as “pinto” in the name. The beans have patterns on them that give the impression that they have been painted. In the Southern United States, particularly during the winter months, beans were once regarded as a staple food.

In fact, churches and businesses still host “pinto bean suppers” in rural areas for social gatherings, charity causes, and fundraising events. There is an annual event honoring these beans because they are so common in Mexico.

A kind of common bean known as pinto beans is one of the most widely cultivated bean crops in the Southwest United States and Northern Mexico. In South America, the bean is referred to as “poroto frutilla” (strawberry bean), in Brazil, as “feijoa carioca,” and in Portugal, as “feijoa catarino.”

Green beans, black beans, red beans, and wax beans are all members of the bean family. Multifunctional fiber, vitamins, minerals, and other nutrients are abundant in pinto beans. The beans are a great vegetarian source of protein and have a low-fat content, making them a natural source of low-fat meals.

Pinto Beans
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1. Are Pinto Beans Healthy?

Pinto beans are very nutrient-dense. A few advantages of these nutrients include better heart health and blood sugar regulation. Also loaded with antioxidants, pinto beans may help reduce your risk of developing chronic diseases. Also, they are inexpensive, simple to make, and go well with a variety of foods. Just keep in mind that canned foods may contain undesired elements like salt and sugar.

In their dried form, pinto beans resemble cranberry beans in appearance because they are beige with brown stripes and splotches, which gave them their name “pinto,” which means painted in Spanish. Yet once they’re cooked, the artistic-appearing paint-like black spots vanish, leaving the beans a uniform shade of brown. canned beans

A type of common bean also referred to as the string bean is the pinto bean. The pinto bean is often eaten whole or refried and forms the foundation of a top-notch burrito. Although kidney beans, black beans, and many other types of beans are also used in this delectable stew, pinto beans are frequently used in it.

1.1. Main Differences Between Black Beans and Pinto Beans

Although pinto beans and black beans are both members of the Fabaceae family, they are not interchangeable. Here is a quick summary of their primary distinctions if you’re in a hurry.

  • Pinto beans are pinkish-mauve when uncooked and turn brown when cooked. Conversely, black beans keep their glossy black appearance throughout the cooking process.
  • Although a staple in Mexican cuisine, pinto beans are thought to have originated in Peru in South America. South and Central America are other popular regions for black beans.
  • Black beans are a better option if you’re searching for something a little richer, denser, and heartier. Pick up the Pinto if you prefer a creamier, earthier, and more well-rounded flavor.
  • Pinto beans’ creamy texture makes them more suitable for foods like spreads and dips. Black beans can withstand higher temperatures and moisture levels while still maintaining their form and firmness.
  • The difference in calories between pinto beans and black beans is minimal. Pintos are effectively equal to beans because they have 18 more calories per cup.

The decision between pinto and black beans should be based on personal preference. Each is packed with nutrients that support optimal health, and one or two nutrients may be present in slightly higher concentrations in one than the other.

8 Health Benefits of Pinto Beans

2. Health Benefits of Pinto Beans

Pinto beans have a high nutritional content of carbohydrates, fiber, and lack of fat, which aids in weight loss, blood sugar control, and digestive health.

Moreover, pinto beans contain a lot of kaempferol, a flavonoid linked to decreased inflammation, lowered risk of cardiovascular disorders including stroke, and suppression of the formation of cancer. So, taking pinto beans in moderation provides many advantages.

2.1. Reduces Risk of Heart Disease

Sedentary behavior and a poor diet are two of the main risk factors for coronary heart disease. According to studies, routinely eating pinto beans may lower the risk.

Low-density lipoprotein and serum total cholesterol levels are decreased by these beans. Moreover, beans may lower lipid profiles linked to cardiovascular disease.

2.2. Weight Loss

Recent research has demonstrated that a diet high in fiber promotes weight loss. A diet strong in fiber prevents overeating by keeping the stomach full for a longer period.

Protein-rich foods, such as pinto beans, are a wonderful source of both and are known to help curb cravings. High protein and fiber intake can lessen cravings and aid in weight loss.

Beans
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2.3. Antioxidants Abundant

According to numerous studies, antioxidants protect your cells from the long-term disease-causing effects of free radicals, which are unstable molecules.

For instance, pinto beans contain a significant amount of kaempferol, a flavonoid with various health benefits. It has been associated with the reduction of cancer growth in numerous animal and laboratory investigations. Kaempferol also lowers inflammation and lowers the risk of stroke.

2.4. Keeping Blood Sugar Levels Consistent

A high-fiber food can help manage blood sugar levels, which lowers the risk of type 2 diabetes, according to studies. Dietary fiber found in pinto beans aids in blood sugar regulation and improves the heart and digestive systems.

If you have diabetes, insulin resistance, or hyperglycemia, pinto beans can also help you manage your blood sugar levels while providing steady, slow-burning energy.

2.5. Improves Gut Health Function

A study found that pinto beans contain a lot of fiber. Plants contain fiber, a non-digestible carbohydrate. Since it feeds the beneficial bacteria in your stomach, it is crucial for digestive health.

A healthy gut and intestinal system have several advantages. For instance, it lessens bloating, enhances skin health, and aids in lowering the risk of conditions including diabetes, cancer, and some heart problems.

2.6. Rich in Folate

With every 1/2 cup serving, pinto beans provide more than one-third of the daily required amount of folate. The National Institutes of Health (NIH) assert that folate is crucial for the body’s ability to produce cells, tissues, and red blood cells.

In the early stages of pregnancy, it is also a crucial nutrient for preventing fetal neural tube abnormalities.

Pinto beans
By Shashi Chaturvedula / Unsplash 2021

3. Drawbacks of Pinto Beans

3.1. Lack of Vitamin B12

It’s vital to know that pinto beans don’t include vitamin B12, which is necessary for the creation of red blood cells, DNA, and other essential bodily functions if you eat a vegan or vegetarian diet.

To guarantee that vitamin B12 has been added, carefully review the Nutrition Facts label and the ingredients list. If you aren’t digesting enough foods rich in vitamin B12 or if you have issues digesting it, you may need a B12 prescription.

3.2. Bloating and Gas

Some people may experience discomfort after eating beans as a result of unpleasant side effects like flatulence and bloating. These signs are brought on by raffinose, a non-digestible type of carbohydrate.

Consider soaking dried beans overnight, changing the water every few hours, and cooking them in fresh water if you are prone to gas and bloating. Before including canned beans in your recipe, give them a thorough rinse. It will be broken down by the bacteria in your colon when it reaches there, producing gas as a byproduct.

3.3. Allergies

Asthma, dyspnea, chest tightness, and tachycardia are symptoms of bean allergies. The reaction generally happens after ingestion. Pinto beans have a nutty flavor and are tasty because they include phytochemicals, dietary fiber, protein, and minerals.

Consuming pinto beans may boost satiety, improve glycemic management, cut the risk of cancer, reduce mortality, and reduce the risk of coronary heart disease. However, binge drinking can have several unfavorable effects.

3.4. Food Safety and Storage

When purchasing legumes, look for uncracked beans that haven’t been exposed to humidity or dust. While pinto beans can be purchased in pre-packaged containers, many stores now sell dried beans in bulk.

Dried beans should be kept in a dry area away from excessive moisture and sunshine. If kept properly, legumes can survive for up to a year.

pinto beans
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4. Are Pinto Beans a Complete Source of Protein?

Pinto beans have a good amount of essential fiber that aids in digestion, as well as a variety of key vitamins and minerals for the well-being of your body. Pinto beans are a great alternative to meat-based forms of protein because they are low in fat, but they are not a complete supply of protein.

To make pinto beans a complete protein, however, some foods may be added, which will be covered in a later section. To receive enough methionine from pinto bean consumption alone, you would need to eat about 5 servings of pinto beans each day.

4.1. What to Eat with Pinto Beans to Complete the Protein?

Although pinto beans have many benefits, relying only on them to meet your protein needs might not be the best choice. Because of their low methionine concentration, pinto beans cannot be regarded as a complete protein, and a methionine shortage commonly has detrimental effects on the immune system.

To prevent this possibility, it is better to pair pinto beans with foods high in methionine to make up for the lack of nutrients in pinto beans. This way, you may enjoy the nutrient-dense pinto bean without sacrificing any of the health advantages. Interestingly, when compared to other bean varieties, pinto beans offer one of the greatest levels of protein that can be determined from the pinto bean amino acid profile.

Pinto beans have the second-highest protein content, behind soybeans, compared to black beans, kidney beans, chickpeas, and navy beans. Because they are comparable to protein sources derived from meat, soybeans are well-liked. In terms of nutritional value, beans have dominated the typical vegan diet. Because beans are very low in carbohydrates, a small amount of them will go a long way toward meeting your protein requirements.

Here, we’ll talk specifically about pinto beans, a type of bean that has recently gained popularity for use in high-protein diets and a range of vegan dishes. As previously said, eating many servings of pinto beans to meet your protein requirements in terms of all the essential amino acids might not be the most practical course of action.

To make up for the lack of methionine in pinto beans, you can combine them with other foods high in amino acids—for example, sesame seeds, nori, rice, chia seeds, hemp seeds, and the like. To make pinto beans a complete protein meal, you can also add tortillas, millet, pumpkin seeds, cornmeal, carrots, and other similar ingredients. For instance, sauteing pinto beans and some vegetables to serve over brown rice is a fantastic supper suggestion. Making a pinto bean burrito with tortillas and some of the things described above can not only make your lunch tasty but also high in protein.

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Conclusion

Pinto beans are incredibly nourishing. Pinto beans, which are stocked with protein, fiber, and a variety of other vital nutrients, may support bowel regularity, regulate blood sugar levels, and lower your chance of developing cancer and other chronic diseases. They are a terrific staple in your pantry because they are inexpensive and versatile.

Pinto beans are a type of bean that is widely used in Mexican cooking. Pinto beans have a beige color with reddish-brown particles when they are dried; however, when they are cooked, they take on a consistent light brown or pale pink hue. Often, they are either consumed whole or mashed. Pinto beans are a food that is high in vitamins and minerals and may have a variety of astonishing health benefits.

Because of their high nutritional value, delectable flavor, and low cost, pinto beans are very common nowadays. These beans are the best option because they are loaded with proteins, fiber, and all the necessary components. They are the ideal solution for a wholesome diet and are effective for everyone.

They are a decent substitute for non-vegetarians and one of the best sources of protein for vegetarians and vegans. Although this is a fantastic alternative, eating too many beans might have undesirable effects like flatulence, nausea, and a loss of bone density. Nonetheless, beans can be consumed daily in moderation.

Last Updated on December 26, 2023 by soubhik92@gmail.com