Beans have been a dietary staple for centuries, particularly in Latin American, Mediterranean, and Asian cuisines. Among the vast array of beans available, black beans and pinto beans stand out as two of the most popular and nutritious options. Both are delicious, filling, and offer a wide range of health benefits. This article delves into a detailed comparison of black beans and pinto beans, exploring their nutritional profiles, health benefits, culinary uses, and how they can contribute to weight loss.
Introduction
Legumes, including black beans and pinto beans, are a sustainable crop due to their ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Plant-based foods like these beans also have a lower carbon footprint than animal protein sources, making them an eco-friendly choice. This article provides an in-depth look at these two nutritional powerhouses, guiding you on how to incorporate them into your diet for optimal health and weight management.
Nutritional Facts Comparison
When it comes to nutrition, black beans and pinto beans are remarkably similar. Both are excellent sources of fiber, protein, and essential minerals. However, some subtle differences can influence your choice depending on your specific dietary needs.
Here's a detailed comparison:
Pinto Beans (½ cup, reduced-sodium canned)
- Calories: 173
- Carbohydrates: 22 grams
- Fiber: 6.81 grams
- Protein: 6.79 grams
- Fat: 0.7 grams
Black Beans (½ cup, reduced-sodium canned)
- Calories: 109
- Carbohydrates: 20 grams
- Fiber: 8 grams
- Protein: 7 grams
- Fat: 0.3 grams
As the data indicates, black beans have a slight edge in protein and fiber content, while pinto beans contain slightly more calories and carbohydrates. However, these differences are minimal and both beans are packed with essential nutrients.
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Key Nutrients
Both pinto beans and black beans are good sources of fiber, protein, and carbs. They also contain essential minerals like iron and magnesium, as well as vitamin B9 (folate). You'll also find a good amount of essential minerals like copper, iron, magnesium and phosphorus in both pinto and black beans.
Health Benefits of Black Beans vs. Pinto Beans
Both black beans and pinto beans offer similar health benefits due to their nearly identical nutrient breakdowns. Legumes, in general, are associated with better heart health, improved gut health, stabilized blood sugar levels, and antioxidant properties.
Heart Health
Legumes are associated with better heart health due to their low saturated fat content and high fiber and potassium content. Furthermore, a cross-sectional study showed intake of legumes was associated with increased HDL-C (aka "good" cholesterol) and decreased LDL-C (aka "bad" cholesterol). Pinto beans may help lower levels of high cholesterol. Leaving high cholesterol untreated can increase your risk for cardiovascular disease. The reduction of LDL cholesterol is likely due to their soluble fiber content.
Gut Health
Legumes have tons of fiber that gets fermented by our gut bacteria into beneficial metabolites like SCFAs (short chain fatty acids), which improve our gut barrier, inflammation, immune function, glucose metabolism, lipid metabolism, and blood pressure. An unhealthy gut microbiome has been linked to a myriad of health problems including heart disease, mental disorders, cancer, diabetes, obesity, autoimmune diseases, allergies, and more. The American Gut Project found that people who ate more than 30 different types of plants per week had a more diverse gut microbiome than those who ate 10 or less different plants per week.
Blood Sugar Regulation
Beans are full of antioxidants like polyphenols, which help to reduce oxidative stress from free radicals. Uncontrolled oxidative stress causes chronic inflammation in the body and can lead to the development of cancer. Antioxidants like polyphenols are known to have anti-inflammatory, anti-carcinogenic, and anti-diabetic properties in the body. The only place we can get antioxidants in our diet is from plant-based foods like fruits, veggies, legumes, whole grains, nuts, and seeds.
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Weight Management
Due to the high fiber and protein content of beans, they can help keep us full for longer and decrease our overall caloric intake naturally. In a systematic review and meta-analysis, higher intakes of fruits, legumes, nuts, whole grains, and fish were associated with less overweight/obesity and weight gain while refined grains, red meat, and sugar-sweetened beverages were associated with more weight gain. In another systematic review and meta-analysis, intake of legumes resulted in decreased body fat and modest weight loss even when not intentionally restricting calories. A 2024 study published in Nutrition Journal found that people who ate two servings of beans per day had lower body mass index, decreased body weight and improved waist circumference versus study subjects who did not consume beans.
Micronutrient Benefits
We also can't forget the amazing vitamin and mineral content of black beans and pinto beans. They are a good source of iron, B vitamins, copper, magnesium, manganese, zinc, and phosphorus. These nutrients can help to prevent common nutrient deficiencies like iron, especially in populations like infants, children, vegans, women of child-bearing age, and pregnant women. Pinto beans are a little higher in folate, while black beans offer more magnesium and potassium.
Addressing Common Concerns About Beans
As a dietitian, I am constantly hearing the same B.S. that you are online and on social media about health and nutrition from so-called "experts" (who hold no actual education in nutrition, by the way). Some common arguments I've heard against beans are regarding "anti-nutrients", paleo diets, low-carb diets, protein quality, and digestive issues.
Anti-Nutrients
Phytates, lectins, oxalates, and tannins are often referred to as "anti-nutrients" because they can interfere with nutrient absorption. However, these compounds are largely deactivated through proper cooking methods like soaking and boiling.
- Phytates: These can bind to nutrients like iron and zinc to reduce their bioavailability but can be reduced by sprouting, fermenting, cooking, and/or soaking legumes.
- Lectins: Excess lectins can lead to food poisoning symptoms like nausea, vomiting, diarrhea, and abdominal pain. Once the beans are properly soaked and cooked, the lectins are inactivated and no longer a concern.
- Oxalates: Foods with high oxalate content include spinach, Swiss chard, sweet potatoes, beets, and rhubard, with smaller amounts in raw legumes, grains, nuts, cocoa, and tea. Therefore, consuming legumes that are properly cooked is not a concern.
- Tannins Soaking and cooking legumes decreases the amount of tannins, and consuming a source of vitamin C with non-heme iron (the iron found in plants) will increase absorption.
Paleo and Low-Carb Diets
The main reason that the Paleo diet does not allow legumes is due to the concern about "anti-nutrients." However, as I explained each of them in detail above, this is actually not a real concern. The low-carb or keto communities are not solely against legumes themselves, but tend to be overly fearful of carbs as a whole with the idea that carbs cause weight gain. While low-carbohydrate diets may be helpful in some circumstances, they are not enjoyable or sustainable for most people. But most importantly, they aren't even necessary for health or weight loss.
Read also: The Ultimate Guide to Black Beans and Keto
Protein Quality
Although it's true that beans are considered an incomplete protein due to low levels of the amino acid methionine, consuming beans with a grain source such as corn, rice, or wheat counts as a complete protein source as grains are high in methionine.
Digestive Issues
Some people find that high fiber foods can cause gut distress. However, this tends to be related to increasing fiber intake too quickly or from a disease state such as irritable bowel syndrome, inflammatory bowel disease, food intolerance, or diverticulitis. Most people do not consume enough fiber, which is beneficial for our gut microbiome, stabilizing blood sugar, lowering cholesterol, reducing risk of colon cancer, and maintaining healthy weight. If your body is not used to consuming an adequate amount of fiber, increasing it slowly over time can help reduce digestive problems like gas and bloating.
How To Decide Which Bean to Use
The choice between black beans and pinto beans often comes down to personal preference, culinary application, and digestibility.
Taste and Texture
- Black beans have a slightly sweet and earthy taste.
- Pinto beans have a mild, slightly nutty flavor and are creamier.
Digestibility
Some individuals may find one type of bean more digestible than the other.
Convenience
Consider the convenience of canned beans versus dried beans.
Culinary Uses of Black Beans vs. Pinto Beans
Black beans and pinto beans are versatile ingredients used in various cuisines around the world.
Black Beans
Cooked black beans have a soft, black skin and a sweet taste. You’ll find them in many Central American, South American, and Caribbean dishes. These beans are sturdy and have a savory flavor, making them a great addition to chilis, salsas, salads, and grain-based dishes. They can also be formed into meatless burgers or be snuck into brownies for a fiber boost.
Pinto Beans
Pinto beans are a versatile ingredient used in various popular dishes, particularly in Mexican and Southwestern cuisines. Pinto beans are best known for their soft creamy texture, making them perfect for spreads and dips. Of course, pinto beans are also the go-to for refried beans.
Canned vs. Dried Beans
When it comes to beans, you have the option of buying them canned or dried.
Canned Beans
Canned beans are convenient and ready to use, making them a great option for quick meals. However, they often contain added sodium. Rinsing canned beans can remove about 25% of the sodium.
Dried Beans
Dry beans are more cost-effective and have less sodium. However, they require soaking and cooking before use. Soaking and cooking dried beans can be shortened significantly in a pressure cooker or Instant Pot.
Nutritious Meals Featuring Black Beans and Pinto Beans
Black Bean Recipes
- White rice, black beans cooked with sofrito (onion, garlic, olive oil, peppers, cilantro), and avocado
- Feijoada: Brasilian dish made with black beans and meat, served with white rice and kale
- Arepa de Dominó: an arepa stuffed with a mix of black beans, olive oil, queso fresco, and spices, may be served with avocado and plantains
Pinto Bean Recipes
- Sopa tarasca: Mexican soup made with pinto beans, avocado, queso fresco, onion, garlic, tomato, ancho peppers, vegetable oil, and spices served with corn tortilla strips
- White rice, pinto beans cooked with sofrito, and avocado
Recipes
Cowboy Caviar
Is this a salsa, a side dish, a salad or a dip? Who cares! It’s delicious! This version feeds a crowd (as a dip with tortilla chips) and refrigerates well. If you plan to serve and use it up right away, try adding cubed avocado.
Serves: 16
Ingredients:
- 1 15-oz can low-sodium kidney beans (drained and rinsed)
- 1 15-oz can low-sodium black beans (drained and rinsed)
- 1 15-oz can yellow corn (drained)
- 1 15-oz can crushed tomatoes (drained)
- 1 4-oz can chopped green chiles
- 1 Tbsp avocado oil or canola oil
- 3 oz. lime juice (juice of 3 medium limes)
- Salt to taste
- Black pepper to taste
- Hot sauce to taste
Method:
- Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
- Add lime juice and oil, toss gently to combine.
- Taste. Add small amount of salt and pepper or hot sauce if desired.
Indian Spiced Lentils With Orzo Pasta
If you’ve enjoyed traditional dal served at an Indian restaurant, you’ll love those flavors re-mixed as a one-pot pasta meal. Dry lentils don’t need a soak before cooking, making them a time-saver.
Serves: 6
Ingredients:
- 1 Tbsp vegetable oil
- 1 large onion (chopped)
- 2 cloves garlic (finely chopped or 1/2 teaspoon garlic powder)
- 3 cups water
- 1 15-oz can diced tomatoes (with juice)
- 1/2 cup dry lentils (sorted and rinsed)
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/4 tsp red pepper flakes
- 1/2 cup orzo
- 1/4 cup fresh cilantro (stems removed, chopped)
- 1 lime, cut into wedges, for garnish
Method:
- Heat oil in a large skillet over medium heat. Add onion and garlic and cook 3 to 4 minutes.
- Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
- Bring to a boil. Cover and reduce heat to low. Simmer for 25 minutes.
- Add pasta and cook uncovered until pasta is tender, about 10 minutes.
- Sprinkle with cilantro and serve warm with a wedge of lime.
White Bean Hummus
You can serve this with bite-sized raw or blanched veggies such as bell pepper, carrot, celery, broccoli, zucchini, green beans and sugar snap peas. It’s also great as a dip for pita chips and as a sandwich spread.
Serves: 6
Ingredients:
- 1/2 cup extra virgin olive oil
- 2 Tbsp coarsely chopped garlic (about 6 cloves)
- 2 15.8-oz cans white cannellini beans or navy beans, rinsed and drained
- 1/4 cup freshly squeezed lemon juice
- 1 tsp ground cumin
- 2 Tbsp finely chopped fresh parsley
- 1/2 Tbsp sea salt
- ½ tsp cayenne pepper, optional
- ½ tsp smoked paprika, optional
Method:
- To infuse oil: In a small saucepan, combine the olive oil and garlic over medium-low heat until the garlic deepens to a very light brown. Remove from heat, let cool and strain through a fine mesh sieve, reserving both the oil and the garlic.
- Place the cannellini or navy beans in a food processor or blender. Add the garlic, lemon juice, cumin, and parsley. Add salt, cayenne and paprika, if using. Process until smooth. Slowly pour in the reserved olive oil while the food processor or blender is running and process until light and smooth. Garnish with a sprinkle of paprika before serving.
Conclusion
Ultimately, both types of beans are so healthy and nutrient-dense that you really can’t go wrong. The nutrition differences between black beans vs. pinto beans are almost negligible, and they both provide plenty of protein, fiber, vitamins, minerals, and antioxidants. Whether you choose pinto beans or black beans, you'll be getting a major dose of protein, fiber, vitamins, minerals and antioxidants. If you're really forced to choose, black beans come out on top in both fiber and protein - but only by a few grams. Overall, eating beans can be a health-promoting choice and it’s yet another reason to celebrate and uplift our Latine cultural foods!
FAQs
Do pinto or black beans have more protein?
Black and pinto beans have a similar protein content, with black beans having slightly more protein than pinto beans. Of course, the protein content also varies greatly based on the amount you consume, with the protein per cup being much greater than the ½ cup serving referenced earlier in this article. Beans are considered incomplete proteins, but pairing them with a grain, like corn or rice, will form a complementary protein with all nine essential amino acids.
Which beans are the healthiest?
Honestly, most beans have very similar nutrient profiles. They are good sources of fiber, which helps with digestion, and blood sugar and cholesterol management. They are also a good option for plant-based eaters to get in iron and protein. The differences between different varieties of beans are mostly negligible when it comes to health. So whether you prefer black beans, kidney beans, pinto beans, white beans, or others, you will likely be getting a bunch of nutritional benefits.
What tastes better, black or pinto beans?
Black and pinto beans’ flavor is pretty moderate and not overpowering. They are both fairly creamy as well. Black beans are slightly more similar to meat, so they can work well as a meat substitute. Ultimately, we love both types of beans, but everyone will have their own flavor preference!
Do black beans or pinto beans cause more gas?
A 2011 study published in Nutrition Journal found that about 50% of participants who ate pinto or baked beans for 8 to 12 weeks had increased flatulence, but only 19% who ate black-eyed peas experienced this. Regardless of the type of bean you have, increasing your fiber intake too quickly can result in gas, and beans are high in fiber. Beans can also be a trigger for some people with irritable bowel syndrome (IBS) because of their fiber and oligosaccharide content.
How to reduce gas from eating beans?
Rinse canned beans before eating. This gets rid of some of the gassy oligosaccharides-sugars that gut bacteria ferment into, well, farts. Consider a probiotic supplement. These can help add good bacteria and inhibit the growth of bad bacteria in the digestive tract, according to WebMD. Consider an enzyme supplement such as Beano, Bean-zyme, Enzymedica Bean Assist or Global Healing Ultimate Enzymes. These help the body digest the sugars linked to flatulence. Soak beans overnight, then rinse before cooking. This draws out some of the offending sugars, which are then discarded, according to mindbodygreen. Prepare beans using a pressure cooker or multicooker, which accomplishes the same thing. Try a different variety of bean. A 2011 review of three studies found that black-eyed peas caused fewer issues with gas than pinto beans and vegetarian baked beans. A food diary can help you decide which beans work for you. Be patient.