Discover the health benefits of pinto beans in your meals
2:02 PM EST, November 28, 2023
Pinto beans are light brown, oval-shaped legumes speckled with reddish-brown spots. Their soft, creamy, nutty, and earthy seeds are a staple of Mexican cuisine and they happen to be the most popular type of bean consumed by Americans.
The Impressive Nutritional Properties of Pinto Beans
Pinto beans are packed with nutrients: they boast of proteins, complex carbohydrates, dietary fiber, sodium, iron, folic acid, magnesium, thiamine, zinc, and calcium. Enriched with kaempferol, a notable antioxidant found in plant-based food, these beans are free of gluten and cholesterol.
Recent research, published in 2021 in the journal Nutrients, highlighted numerous health benefits of incorporating pinto beans and other legumes into the diet. These include controlling blood sugar levels, managing weight, maintaining healthy blood vessels, lowering cholesterol levels, regulating blood pressure, reducing inflammation, improving gut microbiome, and bolstering the immune system.
Low Glycemic Index and Benefits for Diabetics
Despite containing carbohydrates, pinto beans do not spike blood sugar levels rapidly as they are digested and absorbed slowly. This can be attributed to their high fiber and protein content. Hence, beans fall in the category of low glycemic index food and are a healthy dietary choice, particularly for individuals with diabetes.
Incorporating Pinto Beans into Your Meals
Pinto beans are incredibly versatile in culinary terms, sharing similarities with red beans in terms of preparation. They can be used variously in meals, such as an addition (for example, sweet potato pancakes with smoked beans) or as a protein substitute in a meatless meal. Moreover, they can be the central ingredient in hearty soups and stews.
Pinto beans blend seamlessly with rice dishes and salads due to their soft, creamy texture. This noodle-like consistency also makes them perfect for dips, spreads, and fillings.
Additionally, pinto beans are a classic and essential ingredient in chili con carne. Combined with ground meat, tomatoes, onions, garlic, and a melange of spices, they help create a satisfying and warming dish.
