This article discusses the nutritional profile of pinto beans and their potential side effects. Take a look. 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
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
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
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 adenomas (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
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
Studies suggest that patients allergic to beans show reactions like asthma, dyspnea, chest tightness, and tachycardia. 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. Is pinto healthier than black beans? From the nutritional standpoint, based on the macronutrient (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.
