Health Benefits of Pinto Beans

What are the health benefits of pinto beans? Beans are an excellent source of fiber and proteins. There is a wide variety of beans and legumes, among which pinto beans are one of the most nutritious beans. They are extremely popular in the United States and are a part of various dishes. Besides, they are also frequently used in Mexican dishes. Raw pinto beans are beige with reddish-brown spots, whereas on cooking, their color changes to light brown or pale pink. It comes with a nutty flavor and is either used as a whole or mashed. Due to its high nutritional content, they provide numerous amazing health benefits.  Therefore, this article will highlight the health benefits of pinto beans.

Nutritional Facts

Just like all other beans and legumes, pinto beans are also rich in proteins, carbs, and fibers. Moreover, it is fully packed with vitamins and minerals.

Let’s have a look at the nutritional facts of pinto beans:

Vitamins and Minerals:

As we have mentioned above, pinto beans are rich in vitamins and minerals. They are an excellent source of molybdenum and folate. One cup of pinto beans can fulfill almost 74 percent of the daily requirement of folate.

• Vitamin B1
• Vitamin B6
• Thiamin
• Choline
• Vitamin C
• Phosphorus
• Copper
• Manganese
• Magnesium
• Molybdenum
• Potassium
• Iron
• Zinc
• Selenium

Moreover, certain phytonutrients necessary for the prevention of cancer are present in pinto beans.  These include cinnamic acids and coumestrol.

Health Benefits of Pinto Beans

Below are the health benefits of pinto beans:

1. Detoxify Your Body:

Pinto beans contain a high percentage of rare mineral molybdenum. Molybdenum is hardly found in any food. However, studies show almost 285 percent of the daily recommended value of molybdenum in pinto beans. Molybdenum is known for its properties to counteract the side effects of sulfites. Thus, when you consume pinto beans regularly, it can help to detoxify your body against sulfites.

2. Improve Nervous System:

Another great benefit of consuming pinto beans is that it can help produce cell energy for the nervous system and help in its development. All of this happens due to the presence of molybdenum. Moreover, pinto beans also contain various vitamins, amino acids, and minerals like folate, essential for the nervous system. It can also help to reduce the progression of diseases like Alzheimer's disease and Parkinson's disease. Thiamin participates in the production of acetylcholine, an important neurotransmitter for memory.

3. Maintain Healthy Blood Pressure:

One of the best things about eating legumes is that they are high in potassium but contain a low sodium percentage. Therefore, they can actively help regulate your blood pressure by lower sodium intake and increase sodium absorption in the blood. One cup of pinto beans contains almost 746 milligrams of potassium. Moreover, the presence of folate is associated with lowering hypertension and relaxes blood vessels, whereas at the same time maintaining proper blood flow.

4. Improve Heart Health:

Not only pinto beans but all legumes and beans are known for their positive result on heart health. If you eat a half-cup of pinto beans on a daily basis it can significantly reduce the level of bad cholesterol in the blood. Moreover, it can also improve good cholesterol and is therefore good for heart health. It can also promote propionate production, a short-chain fatty acid, which can help lower cholesterol levels and blood pressure. Besides, it also contains minerals like potassium and magnesium that are good for heart health.

5. Help with Blood Formation:

Pinto beans contain iron and copper in large quantities. Both of them are famous for their role in the formation of new blood cells. Therefore in one cup of pinto beans, there is almost 20 percent of the recommended value of iron and 19 percent of the recommended value of copper. Thus for the people who have iron deficiency or are anemic should consume pinto beans more for the formation of new red blood cells.

6. High in Antioxidants:

Pinto beans have high antioxidant properties due to the presence of trace minerals like manganese and copper. They can help to produce energy which cells can use to function properly and perform all their duties. Thus not only can they produce energy but can also help to remove free radicals to fight against numerous diseases. Due to its antioxidant properties, it can help to protect against various types of cancers.

7. Boost Weight Loss:

Like any other legumes and beans, pinto beans can also aid in the weight loss process. They are rich in fiber and proteins, which can keep you full for a longer time. As a result of which your overall calorie intake will reduce, thus aiding in weight loss. Besides, numerous studies have shown a strong link between pinto beans, feeling full, and weight loss.

Recommended Daily Intake

Due to its nutritious facts and high content of carbs, proteins, and fiber, pinto beans should be a part of your daily diet. Besides, it can be the best meat substitute due to its high protein content. According to the dietary guidelines, you must consume one to three bowls of pinto beans per week. However, another way is to consume half cup of pinto beans regularly. There are numerous advantages of eating pinto beans, and it can fulfill a lot of your daily requirements of vitamins and minerals. Therefore, to maintain a healthy lifestyle, you should add pinto beans in your diet.

Best Way to Consume

Pinto beans are a versatile food and can be consumed in different ways. Moreover, it can easily be consumed in combination with other foods and dishes. You can eat them as cooked, mashed, boiled, or in contrast with rice or other foods.

Below are a few serving tips and ideas about how you can enjoy pinto beans in the best possible way:

• Instead of kidney beans, use pinto beans in chili recipes.
• Make pinto beans spread for sandwiches along with sage, oregano, garlic, and black pepper.
• You can also add pinto beans in stews and mix them with other complimenting vegetables.
• Use pinto beans with cooked rice. You can also eat other vegetables like carrot and zucchini in rice and season to taste for a one-pot meal.
• Eat baked pinto beans.
• Add them in a bowl of soup.
• Make a pinto bean paste to use a dipping sauce served with burritos and tortilla.
• Cook them with meat sausages and vegetables.

Tips for Selection and Storage:

Here are a few tips regarding the selection and storage of pinto beans:

• Usually, pinto beans are available in bulk bins. Therefore, whenever you are buying a bulk bin, make sure that it is properly covered and are fresh.
• Only buy those pinto beans that have no traces of moisture or insect damage.
• Canned pinto beans are also available; however, they have a lower nutritional value in contrast to other pinto beans.
• When buying a canned bean, make sure to buy those with no or little salt.
• You can store dried pinto beans in a container for at least 12 months.
• In case you have bought pinto beans at different times, then store them in different containers as they have varying stages of dryness and thus require different cooking time.
• Lastly, you can store cooked pinto beans in the refrigerator for at least three days.

Tips for Preparation and Cooking:

Here are a few effective tips about cooking pinto beans:

• Remove all the rocks, damaged beans, and stones from pinto beans before cooking them.
• After you thoroughly clean pinto beans, wash them under cool running water.
• It is always better to presoak them in water for at least 8 to 10 hours.
• Before cooking, remove the soaking water and again wash them under cool water.
• Add seasoning and all other things once pinto beans are cooked.

Side Effects

Pinto beans belong to the legumes and beans family and are full of nutrients, vitamins, and minerals. Although it doesn't cause severe side effects, you must keep in mind a few things before consuming them.

• Anti-Nutrients:

 Anti-nutrients are just the opposite of nutrients, and they reduce their effectiveness. Anti-nutrients are present in almost all plants; however, their effect will only show when they are large quantities. In case you consume pinto beans in large quantities, they will show their effect.

However, when you soak them in water before cooking, these anti-nutrients will be removed automatically.

• Gastrointestinal Discomfort:

Those who have Crohn’s disease or irritable bowel syndrome (IBS) need to avoid consuming pinto beans. However, sometimes even normal people get gastrointestinal gas or indigestion after eating legumes.

Final Words

Pinto beans are rich in nutrients and contain various vitamins and minerals. Its nutrient-dense nature is the reason behind its tremendous advantages one can enjoy by eating them. Moreover, you can consume it in numerous ways and in addition to various dishes.

References

https://www.healthline.com/nutrition/pinto-beans-nutrition

https://www.verywellfit.com/pinto-beans-nutrition-facts-calories-carbs-and-health-benefits-4172357

https://healthyeating.sfgate.com/pinto-beans-healthy-3779.html