Pinto beans are part of the legume family of foods – foods that are an excellent source of complex carbohydrates and plant protein. Small and speckled tan color, Pinto Beans are native to Spain, Portugal, and Brazil – in fact, their name means “painted” in Spanish. These staples are an integral part of Spanish and South American cuisine. Pinto beans have a generous helping of many critical minerals necessary for your body to function at an optimum level. They’re a healthy source of filling calories, with plenty of protein to help your muscles grow and repair. They help reduce the impact many health conditions have when incorporated into part of a healthy lifestyle.
Pinto beans have 30 grams of fiber per one cup raw serving. This meets the recommended daily allowance of dietary fiber for adults, crucial to the healthy movement of your gut. Insoluble dietary fiber helps slow digestion, allowing your gut to absorb the nutrients from the food you’ve eaten. Proper amounts of dietary fiber can help ease the stomach irritation due to irritable bowel syndrome and other digestive complaints. Adding dietary fiber to every meal can help reduce the occurrence of constipation, as well. Be aware of your fiber intake when adding pinto beans to your diet – gradually introduce them to reduce gas and bloating.
The fiber in your food isn’t just important for a smoothly working digestive system. Eating the right amount of fiber can also help lower dangerous cholesterol in your blood. LDL cholesterol leads to clogged arteries which makes it more difficult for your heart to pump blood throughout your body. Eating Pinto beans as part of your staple diet provides the correct amount of fiber and is an excellent source of plant protein. Those who follow a vegan or vegetarian diet or those who choose not to eat meat for health reasons can opt for healthy legumes, including pinto beans, to meet their protein macros.
Good for metabolic syndrome
Metabolic syndrome, pre-diabetes, and Type 2 diabetes affect millions of Americans. For those who manage their condition through proper diet and exercise, legumes such as pinto beans can help nourish not only the body but also aid in weight loss. The fiber helps you feel fuller, longer and regulates digestion. This maintains steady digestion and prevents blood sugar spikes and crashes that can lead to cravings. The protein in pinto beans provides satiety – you feel satisfied by eating a proper portion, thereby helping you meet your nutritional goals.
Healthy skin and hair
Pinto beans are packed with plenty of vitamins and minerals that enhance the condition of your skin. The B group of vitamins, especially, helps new skin regenerate, giving you a fresh, glowing appearance. Deficiency of vitamin B in your body can result in dry skin problems, such as dermatitis, redness, uneven pigmentation, and irritation. Shiny, strong hair also results from a healthy diet with plenty of vitamin B, potassium, and Vitamin K. Folate, important to promote strong bones, healthy teeth, and strong, healthy hair and nails, is also present in good amounts.
Some of the food you eat leaves behind toxins in your body. Although your liver and kidneys help remove toxic substances from your body, increasing your nutrients and fiber can help these organs do their job more efficiently. Various foods, such as dried fruits and some vegetables, contain sulfites that affect your health adversely resulting in disorientation and headaches. Pinto beans are rich in molybdenum, a unique mineral present in very few foods, which counteract the adverse effect of molybdenum on your body.
Nutritious for pregnant women
Folate is essential for a healthy pregnancy, aiding the growing fetus’s bone development and spinal health. It also helps the mother replenish her folate stores. Pinto beans contain high amounts of B-vitamin complex, beneficial for pregnant women. Folate promotes the formation of the neural tube and red blood cells in the unborn babies. One fresh cup of pinto beans contains over 200 percent of your recommended daily allowance of folate. Furthermore, a high fiber diet helps regulate your sex steroid hormones, especially estrogen levels, which may aid pregnant women with unpleasant mood swings during pregnancy.
Boost your blood health
Choosing pinto beans instead of high-fat foods helps lower your blood pressure, helping ease the strain on your heart as it pumps blood throughout your body. More supple arterial walls and less blockage allow more blood to be delivered to your muscles, organs, and skin. Pinto beans are rich in fiber, long recommended by doctors as part of a heart-healthy diet. Pinto beans are also rich in iron and magnesium, both of which facilitate the creation and concentration of red blood cells, responsible for carrying oxygen through your body. Those with anemia may see a reduction in symptoms by increasing their iron intake.
The presence of free radical molecules in your body inhibits your body’s ability to regenerate at the cellular level. An overabundance of free radicals doesn’t just inhibit healthy cell regeneration – they also damage healthy cells and can stimulate cancerous growths. Antioxidants found in pinto beans help your body balance the levels of free radicals in your system. Pinto beans also contain flavonoids, chemicals that have been demonstrated to slow or reduce the spread of cancerous growths. The anti-microbial and anti-inflammatory properties of pinto beans also help reduce your risk of cancer.
Enhance your nervous system
Pinto beans contain several different vitamins and minerals that help improve blood flow to the brain, resulting in sharper focus and improved brain power. They also boost your energy levels and facilitate the growth and regeneration of your nervous system. You may even decrease your risk of Alzheimer’s and Parkinson’s diseases. Pinto beans contain the chemical compound Choline – necessary for the communication between your nerve cells. It helps improve muscle growth and increases your memory.
Tasty Pinto Bean recipes
Dry pinto beans retain more minerals than canned, but both are very healthy additions to your diet. Dry beans will need to be soaked overnight. You can add these beans to soups or stews, as well as cook and mash into refried beans. Pinto beans can also be substituted in many pasta recipes. This may help those who are trying to reduce their carbohydrate intake. Pinto beans are a staple of Latin cuisine. Simmered beans with garlic, cilantro, and onion make a healthy baked comfort food, or cooked beans may be chilled and tossed into a compound vegetable salad.