Pinto Beans: Nutrition, Benefits, And Risks

What Are Pinto Beans?

Pinto beans are among the most consumed bean varieties. They are native to Mexico and are scientifically called Phaseolus vulgaris. They are reddish or beige and have a unique earthy smell with a nutty flavor. They are used whole or mashed and are popular in Mexican cuisine. They take about 90to 150 days to completely turn dry. They can also be consumed as green snap beans.

Let us look at the nutrition facts of pinto beans in the next section.

Pinto Beans Nutrition Facts

100 grams of raw pinto beans contain the following nutrients:

Note: Values are sourced from USDA

Health Benefits Of Pinto Beans

1. May Reduce The Risk Of Coronary Heart Disease

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A sedentary lifestyle and an unhealthy diet are among the major factors associated with coronary heart disease risk. Studies suggest that consuming pinto beans regularly may reduce the risk. These beans reduce the levels of serum total cholesterol and low-density lipoprotein (1). Beans may also improve lipid profiles associated with cardiovascular disease (2).

2. May Promote Satiety

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Pinto beans are low in fat and are usually preferred for weight loss. Studies show that their high fiber content may promote satiety and help reduce obesity (3). However, these were only short-term results. Detailed studies are warranted to further understand this benefit of pinto beans in the long run.

3. May Help In Glycemic Control

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Beans are high in fiber and have slowly digestible carbohydrates. They may help promote long-term glycemic control. They may also lower fasting blood glucose levels (4). Additionally, the intake of fiber is directly related to a reduced risk of diabetes (5). Consult your doctor if you have diabetes and want to include pinto beans in your diet.

4. May Lower The Risk Of Mortality

Dietary fiber is associated with many health benefits (6). Studies show that dietary fiber may significantly reduce mortality associated with cardiovascular disease (CVD), coronary heart disease, diabetes, cancer, digestive disease, and infectious and inflammatory diseases. A direct impact of dietary fiber on CVD is also observed (7).

5. May Reduce The Risk Of Cancer

Studies suggest that pinto beans may reduce colorectal cancer risk. The large number of bioactive compounds in dry beans could prevent cancer. Their bioactive constituents may delay or prevent tumor formation. Dry beans could also reduce advanced colorectal adenomasⁱ  XA harmless tumor of the colon and rectum and is a precursor lesion of the colorectal adenocarcinoma (colon cancer). (8). However, more studies are warranted in this regard.

Despite an array of health benefits, consuming pinto beans in excess may also cause adverse effects. Keep reading.

Adverse Effects

1. May Increase Flatulence

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Bean consumption may increase flatulence, bloating, and stool changes in some. However, there is a variation in this response. Increased flatulence and intestinal gas were observed in some people when dietary fiber intake was high. Oligosaccharides — water-soluble carbohydrates — are difficult to digest. They get converted into carbon dioxide, sulfur, and hydrogen and move out in the form of flatus (9).

2. May Affect Bone

Studies show that excess intake of high phytate foods may affect bone health. Pinto beans contain phytates that can interfere with the body’s ability to absorb calcium. Excess phytates in food can also lead to iron and zinc deficiencies (10). However, you can reduce the phytate concentration in pinto beans by soaking them in water before cooking or eating.

3. May Cause Abdominal Pain

Anecdotal evidence suggests that pinto beans may induce abdominal pain or aggravate existing pain. It is also associated with cramps and nausea. These effects may be caused due to the high protein content of the beans. However, more research is needed in this regard.

Allergies

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Studies suggest that patients allergic to beans show reactions like asthma, dyspneaⁱ  XA medical term that refers to shortness of breath is often described as an intense tightening in the chest and difficulty breathing. , chest tightness, and tachycardiaⁱ  XA medical term that refers to rapid heartbeats. In this condition, the heart beats more than 100 times per minute. . The reaction occurs majorly after ingestion. The chances of allergy while handling (cleaning or cooking) these beans are fewer (11). Consult your doctor if you develop any of these symptoms.

Frequently Asked Questions

Is pinto healthier than black beans?

From the nutritional standpoint, based on the macronutrientⁱ  XEssential nutrients like carbohydrates, fats, and proteins that the body needs to generate energy and maintain bodily functions. (carbs, fat, and protein) content, black beans are healthier than pinto beans (12), (13).

Are canned pinto beans good for you?

Canned pinto beans are generally considered safe to consume. They are nutritious and are the best alternative to dried beans.

References:

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Dr Archana BatraPG Diploma, CDE

     

Dr Archana Batra is a dietitian, physiotherapist, and Certified Diabetes Educator with over 13 years of experience in nutrition and diet counseling. She specializes in weight management diets and diets related to metabolic disorders like diabetes, high cholesterol levels, hypertension, etc. She believes in following healthy eating practices to lose weight and prevent lifestyle-related disorders. Dr Archana tailors her plans...more

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 6 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more