Pinto beans are highly nutritious, help against many chronic illnesses

2021-12-27 20:23:00
Pinto beans are highly nutritious, help against many chronic illnesses

Like other bean varieties, pinto beans are a plant-based protein that adds nutrition, flavor, texture and color to an array of dishes.

Pinto beans are tan-colored, oval-shaped beans with specks of reddish-brown. Metaphorically, each pinto bean resembles a painting, and in Spanish "pinto" means painted.

Pinto beans are soft, creamy, nutty and earthy. You can find pinto beans in grocery stores as dried beans or canned beans.

They are affordable, easy to prepare and nutritious. This cholesterol- and gluten-free plant-based protein is vegetarian- and vegan-friendly, making it a commonly used ingredient in many savory and sweet dishes.

Pinto beans are highly nutritious, and research suggests that eating them may help provide protection against many chronic illnesses. They are gluten- and cholesterol-free and are rich in protein, fiber and folate.

Pinto beans also have essential nutrients such as iron, magnesium, thiamin, calcium and zinc. They are low in fat and sodium when they are prepared without any salt and additives.

Health Benefits of Pinto Beans

Excellent plant-based protein source

Every 1/2-cup serving of cooked pinto beans provides 8 grams of protein, which makes them an excellent protein option for meals. Adding them to a recipe can boost the amount of protein in the dish.

Their protein and iron content makes pinto beans an ideal food choice for vegetarians and vegans. However, pinto beans are not a complete protein, meaning that they do not contain all the essential amino acids which the body needs to get from food.

Vegetarians and vegans will need to eat a variety of plant-based foods, such as whole grains, nuts and seeds, to ensure that they obtain all the essential amino acids.

High in fiber

Every 1/2-cup serving also provides 8 grams of dietary fiber, which is one-fifth to one-third of your daily recommended dietary fiber consumption, depending on your age and gender. Fiber gives you the feeling of fullness, which can make you less likely to overeat.

More importantly, eating pinto beans, and other foods with fiber, regularly provides many health benefits, such as improved heart health, digestive health, cholesterol, weight maintenance and more.

Low-glycemic food

While pinto beans contain carbohydrates, they do not raise blood sugar quickly because they are slowly digested and absorbed. For this reason, pinto beans are considered a low-glycemic food. This is largely thanks to their high fiber and protein content, making them a healthy choice for people with diabetes.

Rich in folate

Pinto beans are an excellent source of folate, with every 1/2-cup serving providing more than one-third of your daily recommended intake. Folate is essential for making cells, tissues and red blood cells in the body. It is also a vital nutrient for preventing neural tube defects in the early stages of pregnancy.

Loaded with antioxidants

Beans have bioactive compounds, such as flavonoids, which are believed to act as antioxidants. Pinto beans are particularly rich in kaempferol, one of the many antioxidants present in plant-based foods. Kaempferol has properties that may effectively reduce inflammation and protect cells against free radicals, which can reduce risk of cancer.


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