What are the benefits of eating Pinto Beans?

PrintPrintEmailEmailSaveSave
Image Credit: 
http://www.all-creatures.org
Main Image: 
pinto beans

Pinto" is the Spanish word for "painted" and refers to the beans' mottled skin, which resembles the pinto horse. Pinto Beans is scientifically named as 'Phaseolus Vulgaris' and are the mature seeds of a type of legume. They resemble kidney beans in size and shape but are tan with streaks and spots of reddish brown, which turn pink as the beans cook and have a creamy texture. These are usually preserved by drying or canning. A nutritious food, pinto beans are high in protein and carbohydrates, low in fat and are loaded with vitamins and minerals. Dried pinto beans are relatively inexpensive yet offer a healthful way to include nutrient-rich foods in the daily diet. There have been various studies showing that people who eat beans consume more vitamins and minerals than individuals who do not eat beans. Thus, they make a nutrient-dense food, one that provides more nutrients per calorie than calories per nutrient.

 

What are the nutrients present in Pinto Beans?

You do not have access to view this node are good for your body in more ways than you might realize. Hence, don’t let those simple little legumes fool you, they are amazing!

  • Pinto Beans are good sources of major minerals like potassium, magnesium, iron, phosphorus, manganese, tryptophan, folate (vitamin B9), thiamine (vitamin B1) as well as trace minerals such as molybdenum, manganese, copper and iron. One cooked cup meets more than 20 per cent of the recommended daily value for each of these nutrients.
  • They are naturally low in sodium.
  • You do not have access to view this node contains no appreciable amounts of saturated fats, trans fat or cholesterol.
  • They are a rich source of soluble dietary fibre that helps in lowering cholesterol level in blood and insoluble dietary fibre which promotes digestive health and relieves constipation.

 

What are the health benefits of Pinto Beans?

  • Meets the daily requirements of dietary fibres- As already mentioned, pinto beans are very rich sources of dietary fibre, both soluble and insoluble. Soluble fibre is particularly important for maintaining stable blood sugar levels, aiding in weight management and lowering levels of LDL or "bad" cholesterol levels and insoluble fibre aid in several gastrointestinal disorders like bowel syndrome and constipation. One cup of cooked You do not have access to view this node offer 14.7g of total dietary fibre with nearly 5.5g in the form of soluble fibre.
  • Powerhouse of Micronutrients- Except for calcium and sodium, pinto beans are rich in nearly all major and trace minerals, including iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. All these nutrients are important for maintaining proper function of the various systems of our body. One cup of cooked You do not have access to view this node meets approximately 73 per cent of the recommended daily value for folate (vitamin B9) and 24.8 per cent of daily recommended intake for iron.Folate helps in the formations of red blood cells and DNA.
  • Combats Type 2 diabetes- Eating pinto beans keeps your blood sugar stable , controls blood glucose level and reduces your risk of Type 2 diabetes . It also helps in preventing many heart diseases. 
  • Improves heart health and reduces heart risk factors- Due to higher level of magnesium, and potassium, consumption of You do not have access to view this node reduces possibility of stroke, heart attack, or peripheral vascular diseases. Folate in You do not have access to view this node reduce homocysteine (an amino acid ) in blood and reduce the number of heart complications. One cup of cooked You do not have access to view this node supplies 73.5% of the daily recommended intake for folate.
  • Detoxification of sulphites -Presence of trace mineral molybdenum in You do not have access to view this node detoxifies sulphites widely used as preservative in salads and salad bars. People allergic to sulphites experience increased heartbeat, severe headache or disorientation. One cup of You do not have access to view this node 171.0 per cent of the daily recommended intake for molybdenum.
  • Good source of protein -These hearty beans are rich in protein. Accompanied with rice, pasta, or whole grain , pinto beans provide protein equivalent to meat or dairy foods without any high calories or saturated fat. One cup of cooked beans provide 28.1 per cent of the daily recommended value of protein.
  • Maintains memory health- Vitamin B (thiamin) in pinto beans significantly contribute for the synthesis of acetylcholine(neurotransmitter)and maintains normal functioning of the brain cells. It retards the age-related impairment in senility and Alzheimer's disease. One cup of You do not have access to view this node meets 21.3 per cent of the daily recommendation for thiamin.

 

What are the side-effects of Pinto beans ?

You do not have access to view this node have higher level of 'purines'. People sensitive to purine-related complications can suffer from accumulation of uric acid which leads to gout or kidney stones formation.

 

What are the different ways to eat Pinto Beans?

You do not have access to view this node have lot to offer on health as well as menu. Their creamy texture makes them favourite of many. They are very versatile in the fact they can be made in different ways and incorporated into other dishes after cooking. You do not have access to view this node are commonly used as filling for Burritos in Mexico. In India, they are usually made into spicy gravy and served with rice. Baked beans are also a popular side dish around the world.

External References
Related Videos: 
See video
Related Videos: 
See video
Related Images: