Pinto beans, the most popular dried beans in the United States, are a variety of the common bean (Phaseolus vulgaris) frequently used in Mexican cuisine. These beige beans with reddish-brown specks transform into a solid light brown or pale pink when cooked. With an earthy, almost nutty flavor, pinto beans are simple to prepare and can be enjoyed whole or mashed. Beyond their culinary versatility, pinto beans offer a wealth of nutrients and potential health benefits, including aiding in weight loss.
Nutritional Profile of Pinto Beans
Pinto beans are primarily composed of carbs, fiber, and protein, packing an incredible punch of vitamins and minerals.
One cup (171 grams) of boiled pinto beans with salt provides:
- Calories: 245
- Carbs: 45 grams
- Fiber: 15 grams
- Protein: 15 grams
- Fat: 1 gram
- Sodium: 407 mg
- Thiamine: 28% of the Daily Value (DV)
- Iron: 20% of the DV
- Magnesium: 21% of the DV
- Phosphorus: 20% of the DV
- Potassium: 16% of the DV
Pinto beans boast a good amount of thiamine (vitamin B1), an essential vitamin that helps your body convert food into energy. They also offer numerous other minerals, such as iron and magnesium, and contain small amounts of other B vitamins, zinc, and calcium. When cooked without salt or other additives, pinto beans are free of cholesterol and low in fat and sodium.
The Role of Fiber in Pinto Beans
Fiber, an indigestible carb found in plant foods, is very important for your digestive health, as it helps feed the good bacteria in your gut. Yet, most people don’t reach their daily recommended fiber intake. Women should aim for 25 grams of fiber per day, while men should get 38 grams.
Read also: Bean Comparison: Health Benefits
One cup (171 grams) of boiled pinto beans provides 40-60% of the DV for women and men, respectively. Adequate intake of fiber-rich foods, including pinto beans, may promote heart health, blood sugar control, proper digestion, gut health, and even weight loss.
Antioxidant Properties
Pinto beans contain many healthy antioxidants, including polyphenols and flavonoids. Antioxidants protect your cells against damage from free radicals, which are unstable molecules that can contribute to disease over time. Pinto beans are particularly rich in kaempferol, a flavonoid associated with impressive health benefits. Many animal and test-tube studies link it to repressed cancer growth. Additionally, kaempferol is associated with reduced inflammation and a lower incidence of stroke.
Impact on Blood Sugar Management
Despite their high carb content, they don’t excessively raise blood sugar. Their low glycemic index (GI) means that they’re digested slowly, moderating their blood sugar effects. Multiple studies show that diets rich in low-GI foods may help improve blood sugar regulation. Additionally, pinto beans are high in fiber and protein, both of which slow the release of sugar into your bloodstream. In one study, subjects with type 2 diabetes were placed in a high-legume diet of about one cup per day.
Heart Health Benefits
One small, 8-week study found that eating 1/2 cup (86 grams) of pinto beans every day significantly decreased both total and LDL (bad) cholesterol - high levels of which are associated with increased heart disease risk. In another study, eating pinto beans regularly not only lowered LDL (bad) cholesterol but also encouraged propionate production. Propionate is a short-chain fatty acid (SCFA) shown to help lower blood cholesterol and blood pressure levels. Lastly, pinto beans are rich in various nutrients, such as magnesium and potassium. These minerals help prevent high blood pressure, a crucial risk factor for heart disease.
Pinto Beans and Weight Loss
They’re rich in both protein and fiber, two nutrients that can help you feel full for longer and keep your appetite at bay. Multiple studies have linked bean intake to increased fullness, lower body weight, and smaller waist circumference. 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. Beans could help you drop one or more dress sizes over time because they give you both protein and fiber in one low-calorie and low-fat package. Beans contain obesity-fighting and blood-pressure friendly isoflavones. These plant compounds that act like estrogen can help you balance your hormones, reduce your hunger, and prevent fat storage, according to Healthline. Soy isoflavones, in particular, have been found to protect against metabolic syndrome, according to a 2021 article in the journal Molecules. One characteristic of this syndrome is a large belly. Soy isoflavones are also protective against blood sugar spikes, against menopause symptoms such as hot flashes and night sweats, and against diabetes.
Read also: The Ultimate Guide to Black Beans and Keto
Incorporating Pinto Beans into Your Diet
Pinto beans are inexpensive and easy to prepare. One of the easiest ways to prepare them is on the stovetop. If you’re using dried beans, you should wash them and remove any bad beans - those that are broken, spilt, or unnaturally dark. Soaking the beans overnight will make them cook faster. To cook, cover them with water or chicken broth in a large pot. You can also add other spices and flavorings, such as onion, garlic, cilantro, or jalapeño. Bring them to a boil on medium-high heat for 1 minute, then simmer for 2-4 hours on low-medium heat until tender. Pinto beans can be enjoyed as a healthy side or part of a high-protein, meatless meal. If you prefer buying canned beans, just keep in mind that many canned products can contain added salt, sugar, and preservatives.
Beans are delicious in salads, soups, dips, veggie burgers, burritos, and casseroles.
Here are a few recipes to try:
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
Read also: Flavorful Keto Bean Chili
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. Adapted from USDA MyPlate
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. Adapted from MedlinePlus
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.
Addressing the Issue of Gas
If you don’t eat beans regularly, consider adding just one or two half-cup servings per week to start, giving your digestive system time to adjust. Speak with your health care provider about which dietary changes are right for you. Also:
- Rinse canned beans before eating, suggests mindbodygreen.com. 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.
Black Beans vs. Pinto Beans
Black and pinto beans have very similar macronutrient profiles. The nutrition comparison above was done using the USDA’s food database for ½ cup serving size of the canned versions of these beans. That analysis shows a slightly higher macronutrient content for black beans, but that is likely related to slight variation in measurements. In any case, these macronutrient breakdowns may vary slightly between different brands.
When it comes to fiber, black beans do contain slightly more than pinto beans. A serving size of ½ cup of canned black beans contains 8 grams of fiber, while the same serving size of canned pinto beans contains 6 grams. However, these are both considered high amounts of fiber and would be a great choice for upping your fiber intake.
Again, black and pinto beans have very similar micronutrient profiles. Their vitamin and mineral content is almost identical and the differences are minor and likely won’t have a big impact on health. Black and pinto beans are both rich in so many vitamins and minerals that we need for optimal health and body functioning.
One of the most notable is iron. For plant-based eaters or those who don’t like to eat much meat, you may be at higher risk for iron deficiency. But beans are a good vegan source of iron to up your iron intake without needing to incorporate more meat.
Both pinto and black beans (and most other beans for that matter) are good sources of fiber, protein, and carbs. These components help us feel full and satisfied. Fiber in particular adds bulk to our stool and volume to our meals to help with digestion and satiety.
Nutritious Meals With Black Beans:
Various Latin American cultures incorporate black beans in well-rounded dishes. Here are a few examples:
- 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
Nutritious Meals With Pinto Beans:
Pinto beans are another food common in Latin American dishes. Here are a couple ways to have them:
- 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
- Just like with black beans, a nutritious meal with pinto beans is white rice, pinto beans cooked with sofrito, and avocado