Pinto beans – Health Benefits, Uses and Important Facts

Pinto beans – Health Benefits, Uses and Important Facts

Pinto beans are oval, speckled dry beans in the Fabaceae legume family. Pintos are a popular dry bean in the southern United States, where there is a substantial Mexican community.


Pinto beans are classified as a member of the Fabaceae family, genus Vicia. Phaseolus vulgaris is the scientific name for this plant.




What are pinto beans?

Pinto beans are tan-colored, oval-shaped beans with reddish-brown flecks. Each pinto bean, metaphorically, resembles a painting, hence "pinto" means "painted" in Spanish. he soft, creamy, nutty, and earthy beans are ideal for burritos, fajitas, tacos, and quesadillas.


Pinto beans are available  as dried beans or canned beans. They are inexpensive, simple to cook, and nutritious. This cholesterol-free and gluten-free and plant-based protein is vegetarian and vegan-friendly, making it a popular ingredient in a variety of savoury and sweet dishes.



Nutritional value of pinto beans:

100 grammes of cooked pinto bean provides 143 kcal of energy, 9.01 grammes of protein, 0.65 grammes of fat, 26.2 grammes of carbohydrate, 2.09 mg of iron,  9 grammes of fibre, 46 mg of calcium, 50 mg of magnesium,  436 mg of potassium, 147 mg of phosphorus, folate 172 g, and other nutrients.



Health benefits of pinto beans:

Pinto beans are an excellent source of alternative vegetarian protein. 100 grammes of pinto beans have 347 calories and 21.47 g of protein, or 38% of the RDA.


The beans contain a moderate amount of antioxidant isoflavones. Daidzein and genistein have amounts of 0.01 mg and 0.17 mg, respectively, of total isoflavones per 100 grammes of beans. Isoflavones have been shown to lower the risk of postmenopausal cancer and osteoporosis.


Biochanin-A (0.28 mg per 100 g) is an O-methylated isoflavone molecule found in pinto beans. Biochanin-A functions as a plant oestrogen. According to research, it plays a critical function in anti-cancer diet programmes.


Frijoles pintos, like other legumes, have adequate amounts of nutritional fibre. Beans contain 15.5 g of fibre, or 41% of their total weight. Dietary fibre acts as a bulk laxative, reducing the time the colon mucosa is exposed to hazardous substances and binding to cancer-causing compounds in the colon.


Dietary fibre has been found to lower blood cholesterol levels by reducing the reabsorption of cholesterol-binding bile acids in the colon.


Frijoles pintos are gluten-free protein sources, and for the same reason, gluten-allergy and celiac disease patients chose gluten-free meal options.


Pinto beans are high in various B-complex vitamins, including folates, thiamin,   riboflavin, pantothenic acid, pyridoxine, and niacin. The majority of these vitamins operate as cofactors for enzymes involved in carbohydrate, protein, and fat metabolism.



Pinto beans provide 525 g of folates, which is 94% of the daily requirement. Folate, like vitamin B-12, is a necessary cofactor for DNA synthesis and cell division. Adequate folate intake before and during pregnancy may help avoid neural-tube abnormalities in newborns.


Mineral content of pinto beans is very high. 100 g of dry beans contains 99% copper, 63% iron, 50% manganese, 58% phosphorus, 51% selenium, 13% calcium, and 21% zinc.


Pinto beans contain 1393 mg of potassium, or 30% of the daily value. Potassium electrolytes are found in cells and body fluids and help to counteract the negative effects of salt on the heart and blood pressure.




Ways to include pinto beans in your diet:

Soak them overnight, then mash them together to make a paste or filling.

It can be served as a side dish or as the main element in soups, stews, dips, and burritos.

Cans of beans can be drained and utilised in a variety of ways.



Which is healthier- pinto beans and black beans?

Black beans are lower in calories, fat, and protein than white beans. Black beans have less total carbs than pinto beans. However, when it comes to other minerals such as fibre, calcium, folate, phosphorus, and vitamin K, pinto beans come out on top. Black and pinto beans are both abundant in nutrition and include a variety of vitamins and minerals. They're versatile and can be used in a variety of recipes. The use of pinto or black beans is determined by personal preference and the specific recipe.



Frequently asked questions on pinto beans:

Ques: Do pinto beans cause weight gain?

Ans. Pinto beans aid in fat loss. Because the beans are high in fibre, they keep the stomach fuller for a longer period and help to reduce overeating. The only time the beans can make you gain weight is if you consume too many of them.


Ques: Are pinto beans high in carbohydrates or protein?

Ans. Pinto beans are a type of plant food that is related to lentils, and soybeans. While 100g of pinto beans contains 62.6 g of carbohydrates, the beans are recognised for their protein content. Beans provide 21.4 g of protein per 100g, making them a great plant-based source.


Ques. Do pinto beans cause poop?

Ans. Fibre in diet improves digestion and bowel movement, and helps with excretion by smoothing and making the stool easier to pass. Pinto beans have a high fibre content, making them an ideal choice for digestion. It's safe to claim that pinto beans help you poop by smoothing out the stool mass, but eat them in moderation. An overabundance of beans might cause flatulence and indigestion.


Ques. How simple are pinto beans to digest?

Ans. Pinto beans are digestible but can be difficult to digest due to lectin and oligosaccharides. Nonetheless, there are several methods for making bean digestion easier. Some methods include soaking them in lukewarm or alkaline water for 48 hours, cooking them longer, preparing food in stock, assisting them with a fermented food, pressure cooking them, and eating in smaller quantities.


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