Pinto beans are the most common type of dried bean eaten in the US. They are a type of common bean, Phaseolus vulgaris, a staple in Mexican cooking. When dried, pinto beans are beige with reddish-brown dots; however, they turn a solid light brown or pale pink color when cooked. They are easy to make and have an earthy, almost nutty flavor. Regularly, they are either consumed whole or mashed. In addition to being rich in vitamins and minerals, pinto beans may also have several remarkable health advantages.
Pinto beans are an affordable, filling, and versatile legume frequently used in rice dishes, stews, and soups. In Mexican cuisine, they are highly well-liked. Pinto beans are a simple and intelligent addition to your diet because they are a good source of plant protein, fiber, and antioxidants. Because they are widely consumed worldwide, legumes like pinto beans have been the subject of extensive research in the field of nutrition.
Pinto Beans Nutrition Facts
What are Exactly Pinto Beans?
Beans with the shape of an oval and a tan tint are called pinto beans. Each pinto bean is a metaphor for a painting, and “pinto” is the Spanish word for painted. Mexican and Southwestern American cuisines both depend heavily on pinto beans.
The beans are ideal for burritos, fajitas, tacos, and quesadillas since they are soft, creamy, nutty, and earthy. Pinto beans are available at grocery stores in both dried and tinned forms, and they are inexpensive, simple to make, and filling. This plant-based protein, devoid of cholesterol and gluten and suitable for vegetarians and vegans, is frequently used as a component in both savory and sweet foods.
Varieties
The common bean, a legume, comes in different varieties, including pinto beans. Although they have a few different cultivars, pinto beans are the most common form in which they are offered for sale. In the produce section, you might be able to find them fresh. Before cooking, fresh pinto beans must be shelled. But typically, you’ll buy them canned or dried.
Either whole or refried pinto beans are available in cans. Refried beans are produced in various kinds by many well-known Mexican culinary producers. Before purchasing, look at the nutrition information label if you want to cut back on sodium or fat. Refried beans are frequently made with salt and butter.
What are the Health Benefits of Pinto Beans?
Here are the health benefits of pinto beans:
Helps Prevent Obesity
Legumes have been found to have positive benefits on the prevention and management of obesity and related illnesses, such as cardiovascular disease, diabetes, and metabolic syndrome, according to a review of their nutritional value that was published in Obesity Reviews.
Lowers Risk of Cardiovascular Disease
People who ingested more flavonoids, an antioxidant present in pinto beans and other beans, fruits, and vegetables, had a lower chance of dying from cardiovascular disease, according to a study that focused on cardiovascular illness. This was true even for individuals who consumed only modest amounts of flavonoids.
Lowers Cholesterol Levels
According to an analysis in the Canadian Medical Association Journal, consuming beans reduces LDL cholesterol (also called “bad” cholesterol).
Supports Glycemic Control
Increased consumption of beans, peas, and lentils has been linked to better long-term glycemic control in adults with and without diabetes, according to independent review research. Related: One of the antioxidants in beans, flavonol, may help reduce the prevalence of type 2 diabetes, according to a 2013 study. The fiber in beans also contributes to the maintenance of appropriate blood sugar levels, according to a 2014 study.
Increases Longevity with Fiber
High dietary fiber consumption is linked to lower death rates and significant mortality from heart disease, cancer, digestive disease, infectious diseases, and other inflammatory disorders, according to a comprehensive review study with 1.75 million participants.
Easy to Add to your Diet
Pinto beans are affordable and simple, and Stovetop cooking is among the simplest methods for preparing them. If you’re using dry beans, wash them first and remove any that are damaged, spilled, or unusually black. The beans will cook more quickly if they are soaked overnight.
Cook them in a big pot with water or chicken stock. Other seasonings and flavors, like onion, garlic, cilantro, and jalapeo, are also options. They should be brought to a boil on high heat for one minute, then simmered for 2 to 4 hours on low to medium heat until they are soft.
Pinto beans can be eaten as a nutritious side dish or as a component of a meatless, high-protein dinner. Just be aware that many canned items may have additional salt, sugar, and preservatives if you want to purchase canned beans.
Potential Drawbacks of Pinto Beans
Although pinto beans have a lot of health benefits but here are some drawbacks also:
Lack of Vitamin B12
Vitamin B12, which is necessary for forming red blood cells, neuron function, and DNA synthesis, is absent from pinto beans. Animal products including meat, poultry, shellfish, and fatty fish like salmon and trout are the main sources of vitamin B12. Yogurt, cheese, and eggs all contain vitamin B12. Additionally, several plant-based beverages and fortified cereals contain vitamin B12. To guarantee that B12 has been added, carefully review the ingredients list and Nutrition Facts label.
You might need a B12 supplement if you aren’t eating enough foods high in vitamin B12 or if you have problems absorbing it. If you want to know if taking supplements is good for you, talk to your primary healthcare practitioner or a certified dietitian.
Gas and Bloating
Some people may experience discomfort after eating beans due to unpleasant side effects like flatulence and bloating. Raffinose, a form of carbohydrate that is not digested, is the cause of these symptoms. The bacteria in your colon will break it down when it reaches there, producing the byproduct gas.
Consider soaking dried beans overnight if you are prone to gas and bloating. The presence of raffinose could be decreased by doing this. To lessen these unpleasant effects, you might want to be careful how much pinto beans and other legumes you eat in one sitting.
Along with your fiber-rich meals throughout the day, drinking plenty of water will help your stools become more substantial and travel through your digestive system more quickly and easily (gone, constipation!).
How to Prepare?
Rinse the pinto beans to remove any dust or dirt before cooking. Eliminate any broken or cracked beans. Add one cup of beans to three glasses of boiling water. Depending on your flavor preferences, simmer for around 20 minutes.
If you prefer whole-cooked or refried pinto beans, consider cooking your own at home to cut back on salt and fat. Refried beans can be made by adding cooked pinto beans to a frying pan. Using a potato masher, fry in canola oil for five to seven minutes over medium heat. To taste, add spices like cumin or chili powder. your preferred amount of salt
Here are some popular pinto beans recipes:
Refried Beans
Refried beans are a versatile part of Mexican cooking used in burritos, tacos and quesadillas. Creamy and filling, they make a wonderful side dish or main course. Add boiled pinto beans to a pan of sautéed diced onions and garlic to make them. Simmer for a few minutes, then mash the beans to form a thick purée.
Homemade Beans on Toast
Spice up this classic comfort meal by switching baked beans for pinto beans. Make it as spicy or mild as you like by using your seasonings. Start by browning onions in a pan before adding cooked pinto beans, tomatoes and a little water. Add your choice of herbs and spices and cook gently for a few minutes. To finish, pour the beans over a slice of toasted bread.
Pinto Bean Dip
This alternative to hummus is easily whipped up in a matter of minutes. Add cooked pinto beans, oil, garlic, paprika and dried coriander to a blender with two tablespoons of water. Blend until smooth, then season with salt and pepper. Enjoy with carrot sticks or crisps as a savory snack. High in fiber and a great source of plant-based protein, discover the benefits of beans and pulses for yourself.
How to Store?
Pinto beans prepared at home are tasty and nutrient-dense, with a flavor stuffed with protein, vitamins, fiber, and other nutrients. Pinto beans can take a long time to prepare, so you frequently do a lot at once when you cook them. If you have a surplus of cooked pinto beans, you should know how to store them, so they stay nice and fresh until you need to utilize them.
Here are the steps for storing pinto beans:
- Let the beans cool if they are still warm.
- Put the beans in a refrigerator-safe container that is sealed. Beans should be stored in portions of 1 1/2 to 2 cups. The bottom beans under the extra weight may weaken and squish if you store more than this at once.
- Use the beans within four days of putting them in the refrigerator.
- If you anticipate not utilizing the beans within four days, freeze them. In a 2 c freezer container, put 1 1/2 c of pinto beans. Just enough liquid to cover the beans should be used as broth or water, giving the beans room to grow inside the container.
- Seal the container and put it in the freezer, where it can remain for 2 to 3 months.
Difference Between Navy and Pinto Beans
Conclusion
Pinto beans are incredibly nourishing. Pinto beans, stocked with protein, fiber, and a variety of other vital nutrients, may support bowel regularity, regulate blood sugar levels, and lower your chance of developing cancer and other chronic diseases. They are a terrific staple in your pantry due to their accessibility and adaptability.
Pinto beans are very nutrient-dense and are a great source of fiber, vitamins, minerals, and protein. A few advantages of these nutrients include better heart health and blood sugar regulation.
Additionally loaded with antioxidants, pinto beans may help reduce your risk of developing chronic diseases.
Additionally, they are inexpensive, simple to make, and go well with various foods. Remember that canned foods may contain undesired elements like salt and sugar.
