Pinto beans are popular around the globe and are densely packed with nutrients that can result in a number of health benefits.
What are Pinto Beans?
Pinto beans are a variety of the common bean and have been cultivated for more than 5,000 years in some parts of the world. Popularly included in Mexican cuisine within burritos and chili con carne, these are the most widely consumed beans in North America. These beans are more versatile than other varieties, as they can be eaten whole or cooked, mashed, and refried. While they do come in five different varieties, they are very similar in terms of nutrient density and appearance. [1]
Nutrition Facts
When it comes to nutrition, pinto beans contain approximately 140 calories per 100 grams, as well as 9 grams of both protein and dietary fiber. There is a very small amount of fat in these beans, but very high levels of B vitamins, as well as moderate amounts of magnesium (14% of DV), sodium (16%), phosphorus (21%), vitamin A, vitamin C, zinc (10%), iron (16%), potassium (9%), and calcium (5%). This nutrient profile may change if the beans are young or mature, cooked, boiled, salted or unsalted, but these are the basic nutrients. [2]
Pinto beans are a type of common beans. Photo Credit: Shutterstock
Serving Size : Nutrient Value Water [g] 81.3 Energy 62 Energy [kJ] 259 Protein [g] 5.25 Total lipid (fat) [g] 0.9 Ash [g] 0.95 Carbohydrate, by difference [g] 11.6 Calcium, Ca [mg] 43 Iron, Fe [mg] 1.97 Magnesium, Mg [mg] 53 Phosphorus, P [mg] 94 Potassium, K [mg] 307 Sodium, Na [mg] 153 Zinc, Zn [mg] 0.5 Copper, Cu [mg] 0.32 Manganese, Mn [mg] 0.37 Selenium, Se [µg] 0.6 Vitamin C, total ascorbic acid [mg] 21.7 Thiamin [mg] 0.23 Riboflavin [mg] 0.18 Niacin [mg] 2.28 Pantothenic acid [mg] 0.74 Vitamin B-6 [mg] 0.17 Folate, total [µg] 118 Folate, food [µg] 118 Folate, DFE [µg] 118 Vitamin A, IU [IU] 2 Fatty acids, total saturated [g] 0.11 16:0 [g] 0.1 18:0 [g] 0.01 Fatty acids, total monounsaturated [g] 0.07 18:1 [g] 0.07 Fatty acids, total polyunsaturated [g] 0.52 18:2 [g] 0.19 18:3 [g] 0.33 Tryptophan [g] 0.06 Threonine [g] 0.22 Isoleucine [g] 0.23 Leucine [g] 0.38 Lysine [g] 0.3 Methionine [g] 0.06 Cystine [g] 0.06 Phenylalanine [g] 0.27 Tyrosine [g] 0.18 Valine [g] 0.27 Arginine [g] 0.29 Histidine [g] 0.15 Alanine [g] 0.22 Aspartic acid [g] 0.68 Glutamic acid [g] 0.64 Glycine [g] 0.18 Proline [g] 0.21 Serine [g] 0.28 Sources include : USDA [3]
Benefits of Pinto Beans
There are many benefits to eating pinto beans, including their ability to lower the risk of diabetes and breast cancer, as well as detoxify the body, among others.
- Help to lower breast cancer risk [4]
- Improve digestion
- Protect against heart disease
- Boost energy
- Improve nervous health
- Prevent chronic disease through antioxidant activity
- Lower cholesterol levels
- Improve memory and cognition
- Optimize blood pressure [5]
- Detoxify the body
- Slow hair loss
- Minimize dry skin
- Help to avoid anemia
- Aid in weight loss efforts [6]
Pinto Beans Substitute
If you don’t have any pinto beans on hand for a recipe or a snack, there are plenty of substitutes that can work just as well. Beans rarely have a strong, recognizable taste so these alternatives will work in the majority of recipes:
- Anasazi beans
- Kidney beans
- Borlotti beans
- Chickpeas
- White beans
- Black beans
How to Store Pinto Beans?
When you buy dried pinto beans in bulk, you may want to store them for months at a time as you gradually include them in your meals. Following these simple instructions will ensure that you have fresh and delicious beans for up to a year.
- Step 1: Remove the dried beans from the bag you purchased them in; transfer them to an airtight storage container.
- Step 2: Remove all broken beans from the mixture.
- Step 3: Store the container away from direct sunlight in a cool, dry place.
Side Effects
There are some side effects of eating these beans, particularly when you consume an excessive amount, including intestinal discomfort and flatulence. With high levels of dietary fiber and certain gas-causing elements, beans can help your gastrointestinal health, but initially, it could make some of your symptoms worse. Furthermore, if you have certain health conditions such as thyroid disorder, pinto beans can impact your iodine levels, which may interfere with treatment or exacerbate symptoms. [7]
