Pinto Beans: Nutrition & Benefits

Pinto beans are popular around the globe and are densely packed withnutrientsthat can result in a number of health benefits.

What are Pinto Beans?

Pinto beans are a variety of the common bean and have been cultivated for more than 5,000 years in some parts of the world. Popularly included in Mexican cuisine within burritos and chili con carne, these are themostwidely consumed beans in North America. These beans are more versatile than other varieties, as they can be eaten whole or cooked, mashed, and refried. While they do come in five different varieties, they are very similar in terms of nutrient density and appearance.

Nutrition Facts

当it comes to nutrition, pinto beans contain approximately 140 calories per 100 grams, as well as 9 grams of bothproteinanddietaryfiber. There is a very small amount of fat in these beans, but very high levels of B vitamins, as well as moderate amounts ofmagnesium(14% of DV),sodium(16%),phosphorus(21%),vitamin A,vitamin C,zinc(10%),iron(16%),potassium(9%), andcalcium(5%). This nutrient profile may change if the beans are young or mature, cooked, boiled, salted or unsalted, but these are the basic nutrients.

Benefits of Pinto Beans

的re are many benefits to eating pinto beans, including their ability to lower the risk ofdiabetesandbreast cancer, as well asdetoxifythe body, among others.

• Help tolowerbreastcancer risk
• Improvedigestion
• Protect against心disease
• Boost energy
• Improve nervous health
• Prevent chronic disease throughantioxidantactivity
• Lowercholesterol levels
• Improve memory andcognition
• Optimize blood压力
• Detoxify the body
• Slowhair loss
• Minimize dryskin
• Help to avoid anemia
• Aid inweight lossefforts

Pinto Beans Substitute

If you don’t have any pinto beans on hand for a recipe or a snack, there are plenty of substitutes that can work just as well. Beans rarely have a strong, recognizable taste so these alternatives will work in the majority of recipes:

• Anasazi beans
• Kidney beans
• Borlotti beans
• Chickpeas
• White beans
• Black beans

How to Store Pinto Beans?

当you buy dried pinto beans in bulk, you may want to store them for months at a time as you gradually include them in your meals. Following these simple instructions will ensure that you have fresh and delicious beans for up to a year.

• Step 1:Remove the dried beans from the bag you purchased them in; transfer them to anairtightstorage container.
• Step 2:Remove all broken beans from the mixture.
• Step 3:Store the container away from directsunlightin a cool, dry place.

Side Effects

的re are some side effects of eating these beans, particularly when you consume an excessive amount, includingintestinaldiscomfort andflatulence. With high levels of dietary fiber and certain gas-causing elements, beanscanhelp yourgastrointestinalhealth, but initially, it could make some of your symptoms worse. Furthermore, if you have certain health conditions such as thyroiddisorder, pinto beans can impact youriodinelevels, which may interfere with treatment or exacerbate symptoms.