Pinto beans – a perfect addition to any meal

All beans are good for us but pinto beans are just a little bit more special.  This “painted bean” (‘pinto’ means ‘painted’ in Spanish) is named so for its characteristic mottled skin when uncooked. However, when cooked, the colored splotches disappear turning a delicate pink color with a delicious creamy texture. 

Pinto beans are the most common bean grown in the U.S. and Northwestern Mexico.  It has a rich history in the southwest U.S. where it is an important symbol of regional identity.  New Mexico named the pinto bean as an official state vegetable and is commonly known there as frijoles.  Texas has another nickname for pinto beans – “cowboy beans.”

Pinto beans are commonly used for refried beans and in certain regions, rice and pinto beans served with cornbread or corn tortillas are a common staple food used as a protein source. 

Scientifically, pinto beans along with kidney, navy and black beans are known as Phaseolus vulgaris.  All are referred to as “common beans” as they come from the same bean ancestor originating in Peru. 

This versatile bean is the most commonly consumed dried bean in the U.S. and is a very inexpensive form of a good protein source popular in many cultures throughout the world.  But what really makes pinto beans a standout is its impressive nutrition profile we should all take advantage of.

Health benefits

Here is why pinto beans are a practically perfect choice anytime for a nutritious part of a healthy diet:

·      Protein

Pinto beans, like all beans, are a very good source of a plant-based protein.  Each day, women require at least 46 grams of protein and men at least 56 grams of protein.  Using pinto beans is a great way to meet this requirement as 1 cup of boiled pinto beans contains 15 grams of protein while 1 cup of canned pinto beans contains 12 grams. 

Protein is an essential nutrient necessary for growth and maintenance of the human body, for making enzymes, hormones, antibodies, transporting lipids and oxygen, and maintaining the acid-base balance of the blood.  Consuming sufficient protein at each meal is a useful aid in managing weight since protein breaks down more slowly helping to fill you up preventing hunger and overeating.

·      Fiber

If you’re having trouble meeting your fiber needs, pinto beans are your answer.  One cup supplies a generous 15 grams of fiber - that meets at least 50% or more of the need for fiber for both men and women.  Women require about 25 grams a day while men require about 38 grams of daily fiber. 

Fiber is a substance promoting healthy digestion and regular bowel movements reducing the constipation.  When you have less constipation, you are less likely to experience hemorrhoids and diverticular disease.  Cholesterol levels can be lowered when more fiber is consumed and blood sugar levels stabilized since fiber slows digestion meaning there is not as big of a rush of sugar flooding into the bloodstream on a low fiber diet.

·      Sodium

Pinto beans cooked from the dry bean with no salt added only contain 2 milligrams of sodium in a one cup serving.  However that same one cup serving of canned pinto beans will contain 407 milligrams of sodium.  The canning process uses large amounts of salt to prolong the shelf life and to enhance the flavor of the bean.  Simply rinse canned pinto beans in a colander under cold running water to reduce the sodium content as much as possible. 

·      Iron

Iron is an important mineral found in every cell in the body.  About 70% of iron is found in hemoglobin in red blood cells and iron is also found in muscle cells called myoglobin.  Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues of the body. 
 

One cup of pinto beans is a good source of iron containing 3.6 milligrams.  Women under the age of 50 need 18 milligrams daily while men need only 8 milligrams a day. 

·      Potassium

Pinto beans rival commonly consumed and better known sources of potassium such as bananas and orange juice.  One cup of this healthy bean contains 750 milligrams out of the 4700 milligrams required daily of this mineral. 

Potassium is an electrolyte necessary to conduct electricity in the body.  It’s also crucial for heart functioning and plays a key role in skeletal and smooth muscle contraction making it important for normal digestion and muscular function.

·      Selenium

One cup of pinto beans provides right at a quarter of the amount required daily of this vital mineral – 17 micrograms out of the 55 micrograms needed each day.  This trace mineral works as an antioxidant helping fight damaging particles in the body known as free radicals.  It also plays a role in thyroid function and helps the immune system function properly. 

Tips for pinto beans

For the most nutritious pinto beans, choose dry beans and boil them yourself.  When using canned pinto beans rinse well under cold running water in a colander to decrease the sodium content. 

Pinto beans are quite versatile and can be added to soups, stews, chili, or replace traditional potato or rice side dishes with warmed pinto beans with chopped onions and dried herbs added for enhanced flavor.  Boost the fiber content of a salad by adding pinto beans and use them as an extra source of protein and nutritious filler for burritos and tacos.

Here are other innovative ideas for adding pinto beans into a meal or snack:

·      Blend beans in a smoothie for added thickness, protein and nutrients

·      Add into a pot of soup

·      Beef up chili with pinto beans

·      Add beans to rice