Pinto beans are a staple in many diets, known for their versatility and nutritional value. However, when it comes to low-carb diets like the ketogenic or Atkins diet, their place can be a bit more complex. This article delves into the carbohydrate content of pinto beans, their nutritional profile, and how they fit into various low-carb eating plans.
Nutritional Profile of Pinto Beans
Pinto beans offer a range of essential nutrients. They are a good source of iron, with a one-cup serving of cooked pinto beans providing approximately 3.57 mg of iron. This is a significant contribution, considering the recommended daily intake is 8 mg for adult men and women over 50, and 18 mg for women aged 19-50.
Pinto beans are also an excellent source of dietary fiber. A one-cup serving of cooked pinto beans provides around 15 grams of fiber, contributing significantly to the recommended daily intake of 25 grams for women and 38 grams for men.
Furthermore, pinto beans contain a substantial amount of phosphorus. A 1-cup serving of cooked pinto beans contains approximately 250 mg of phosphorus. They also provide potassium, with one cup of cooked pinto beans offering about 746 milligrams. Pinto beans have a moderate amount of vitamin K; in every one-cup serving (approximately 171g), there are about 9 mcg of vitamin K.
Pinto beans are a good source of plant-based protein. A serving of cooked pinto beans (approximately one cup or 171 grams) provides roughly 15.7 grams of protein. They are also cholesterol-free, making them suitable for individuals aiming to reduce their cholesterol intake or maintain a low-cholesterol diet. The American Heart Association recommends that the daily intake of cholesterol should be less than 300 milligrams for average adults and less than 200 milligrams for those with high cholesterol or heart disease.
Read also: Bean Comparison: Health Benefits
Carbohydrate Content and Low-Carb Diets
Pinto beans are high in carbohydrates, with approximately 62% of their caloric content coming from carbohydrates. A cup (171 grams) of cooked pinto beans contains around 45 grams of carbohydrates. This high carbohydrate content is a crucial factor when considering pinto beans for low-carb diets.
Ketogenic Diet
Pinto beans are not typically consumed on the ketogenic diet. The key to a successful keto diet is limiting carb intake and obtaining the majority of calories from fat. Given that a one-cup serving of pinto beans contains around 45 grams of carbohydrates, they can hinder progress on a ketogenic diet.
On a keto diet, it is best to avoid grains altogether if possible, especially those found in:
- Pumpernickel
- Oatmeal
- White
- Flour & corn tortillas
- Wheat
- Rye
- Sourdough
- Oats
- Corn
- Buckwheat
- Sandwich wraps
- Quinoa
- Sorghum
- Barley
- Rice
Bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.
While it may seem surprising to see fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados are also excellent sources of healthy fat. It is best avoid fruits such as:
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- Tangerines
- Oranges
- Pineapples
- Bananas
- Apples
- Pears
- Grapes
- Fruit Juices
- Mangos
- Nectarines
- Peaches
- Dried fruits such as raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts.
When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:
- Potatoes
- Sweet potatoes
- Baked potatoes
- Yams
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava (Yuca)
Leguminous plants such as beans and peas are typically high in protein and other vital nutrients.
Dairy is typically a low carb food group when eaten in moderation. However, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto:
- Most milks
- Condensed milk
- Creamed cottage cheese
- Fat-free or low-fat yogurt
Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Fish and poultry are two great sources of protein that are low in carbs. Typically on a keto diet, you want to opt for fattier cuts of meat like ribeye steaks, chicken thighs, and fatty fish like salmon.
Read also: The Ultimate Guide to Pinto Beans and Keto
Consuming a healthy amount of fat is an integral part of Atkins and any keto diet. Although these oils may be carb free, the recommended intake for added fats is 2-4 tablespoons daily.
Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).
Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs.
Atkins Diet
Generally speaking, pinto beans are not recommended during the early phases of the Atkins diet due to their high carbohydrate content. A one-cup serving of pinto beans contains about 45 grams of carbohydrates, which is significantly more than the 20-25 grams allowed in phase 1 of the Atkins diet.
Alternatives and Substitutions
Most beans are too high in carbohydrates for the keto diet, but some may be a good fit - namely, green beans, lupin beans, and black soybeans.
Black soybeans are the best low-carb bean to enjoy on keto, especially if you’re looking for something to replace traditional beans like pinto beans and black beans.
Green beans are more like a non-starchy vegetable than a bean, any they can easily be worked into a low carb or keto diet.
Edamame are young, white soybeans. They’re usually served in the pod, steamed with salt. They make an excellent snack or protein-rich addition to salads.
Tofu is a pressed soybean product that’s commonly used as a meat alternative in plant-based diets.
Although you may have to order them online, lupin beans are a great keto-friendly bean option. Lupin flour is also a popular choice for keto baking. They are bright yellow and traditionally eaten pickled.
Mung beans are commonly used in Asian cooking. They’re lower in carbs than many other types of beans, but still not a great fit for keto.
Lentils are small and bead-like, and commonly added to soups, used as a vegetarian protein source, or used as a side dish. They come in a variety of colors, as well.
Another bean that may be more appropriate for flexible low carb diets than strict keto diets is lima beans.
Tempeh, like tofu, is made of pressed soybeans. However, tempeh is made from pressed whole, fermented soybeans - so it’s richer in protein than tofu.
If you’d rather avoid beans altogether, there are some other keto-friendly foods you can use as substitutes.
- Mushrooms: Like beans, mushrooms can absorb the flavor of what they’re cooked in.
- Eggplant: Eggplant is another good alternative in cooking, although you may want to peel them before cooking because the skin can be bitter.
- Squash: Squashes like yellow squash and zucchini may also be suitable substitutes for beans in cooking thanks to their mild flavor.
Other Dietary Considerations
Beyond carbohydrate content, pinto beans have other properties that are worth noting for various dietary needs:
- Gluten-Free: Pinto beans are naturally gluten-free.
- FODMAPs: Pinto beans are not low in FODMAPs, which are types of carbohydrates that can cause digestive discomfort in some people.
- Sodium: Pinto beans are not high in sodium. A standard 1-cup serving of cooked pinto beans contains approximately 300 mg of sodium.
- Lectins: Like other legumes, pinto beans do contain a high level of lectins. Raw pinto beans contain approximately 20,000 to 30,000 units of lectins. However, cooking, particularly boiling, can effectively eliminate nearly all lectins in pinto beans.
- Oxalates: Pinto beans are not high in oxalates. A serving of pinto beans (half a cup) contains about 10 mg of oxalates.
- Histamine: Pinto beans are not high in histamine, making them suitable for those with histamine intolerance.
- Purines: Pinto beans are not considered high in purines. Pinto beans contain approximately 128-187 mg of purines per 100g.
- Paleo Diet: Pinto beans are not part of the Paleo diet, which typically excludes legumes.
- Halal: Pinto beans can be considered halal as they are plant-based and do not contain any animal products or alcohol. However, the halal status of prepared or canned pinto beans would depend on any additional ingredients or processing methods.
- Vegan and Vegetarian: Pinto beans are vegan and vegetarian, as they are plant-based and do not contain any animal products or byproducts.