Key Highlights: 

• Pinto Beans are rich in nutrients, including protein, fibre, vitamins, and minerals. 
• They offer numerous potential health benefits, including supporting heart health, digestive health, weight loss, and blood sugar regulation. 
• Their antioxidants may have potential anticancer properties. 
• Possible drawbacks include gas, bloating, allergic reactions, and vitamin B12 deficiency. 
• Incorporate pinto beans into your diet using various cooking methods and recipes for proposed health benefits. 

Introduction 

Pinto beans are tiny legumes packed with nutrients that offer various potential health benefits. In this article, we will discuss why these are good for your health. We will also discuss any risks they might carry. Lastly, we’ll show you some fun ways to add them to your daily meals and answer some commonly asked questions regarding this topic. 

Nutritional Profile of Pinto Beans 

Below we will discuss the nutritional content of pinto beans, which are as follows: 

Macronutrients 

• Pinto beans are full of protein. One cup has about 15 grams. 
• One cup of pinto beans  has 45 grams of carbohydrates, giving you energy that lasts all day. 
• Pinto beans are low in fat. A one-cup serving has only one gram. This makes them a good choice for health-conscious eaters. 
• With 15 grams of fibre in one cup, pinto beans may help with digestion and keep your bowel movements regular. 

Vitamins and Minerals 

• Pinto beans are high in folate, which is important for cell growth and healthy red blood cells. One cup gives you 28% of your daily needs. 
• Another key nutrient in pinto beans is iron, essential for oxygen transport in your body. A cup provides 20% of your daily needs. 
• Magnesium is vital for bones, nerves, and muscles. Pinto beans have 21% of your daily requirements per serving. 
• Potassium is required for heart health and blood pressure, pinto beans give you 16% of your daily requirement per serving. 
• Pinto beans also has zinc, which is needed for good immunity and quick repair. 

Antioxidants in Pinto Beans 

• Polyphenols are powerful antioxidants which are found abundantly in pinto beans. 
• Pinto beans also have flavonoids which are said to have health-boosting abilities like lowering inflammation and cancer risks. 

Pinto beans are a high source of phenolic compounds which are responsible for reducing oxidative stress. Due to this antioxidant property, pinto beans might be beneficial in bone metabolism.

Dr. Siddharth Gupta, B.A.M.S, M.D

Health Benefits of Pinto Beans 

Here we will discuss the potential health benefits that come with consuming pinto beans.  

1. Plant-Based Protein Source 

• Pinto beans are a great source of plant protein. Compared to animal sources of proteins, the protein content is lower but they don’t have the high fat and cholesterol found in animal proteins. 
• On their own, pinto beans fall short on a few amino acids. Mix them with whole grains to get a complete protein if you’re avoiding meat. 

2. Aids in Digestive Health 

• The fibre in pinto beans may help aid digestion and avoid constipation. 
• Prebiotic properties are exhibited by pinto beans which means they provide nutrition to the good gut bacteria. This may help keep your gut healthy, which is great for your wellness. 

3. Blood Sugar Regulation 

• Pinto beans have a low glycemic index, which means they don’t spike your blood sugar. Therefore, they may help you manage diabetes.  
• The fibre in pinto beans may also play a role in helping with blood sugar levels by slowing down the absorption of glucose from the gut.  

4. Supporting Heart Health 

• Pinto beans have soluble fibre. This may help lower total and bad (LDL) cholesterol. That potentially makes them heart-healthy. 
• Rich in potassium, pinto beans may help maintain stable blood pressure and support overall heart health. 

5. Weight Loss and Satiety 

• Pinto beans are high in fibre. This may help control hunger and support weight loss. 
• As a low-calorie food, pinto beans may be part of a healthy weight-loss diet without adding too many calories. 

6. Anticancer Potential 

• The antioxidants in pinto beans might help lower the chances of developing certain cancers. 
• High fibre intake has been linked to lower colon cancer risk. This may be another health benefit of pinto beans. More research is needed to prove this benefit.  

Pinto beans are a rich source of unabsorbed carbohydrates – resistant starch which may stall the occurence of metabolic syndrome such as cardiovascular diseases, diabetes, etc.

Dr. Rajeev Singh, BAMS

Potential Drawbacks and Risks 

Pinto beans have lots of benefits but also a few drawbacks. They are as follows.  

1. Gas and Bloating 

• Some people may feel bloated or gassy after eating pinto beans. Start slowly with fibre to let your body adjust. Soak dry beans or rinse canned ones to lessen gas and bloating. 

2. Allergic Reactions 

• It’s rare, but some people are allergic to pinto beans. If you get itching, hives, swelling, shortness of breath, or gut issues, an allergy could be the reason. So, seek medical help if you notice these changes, immediately.  

3. Vitamin B12 Deficiency 

• Pinto beans lack vitamin B12 which is needed for brain function and red blood cells. If you’re on a plant-based diet, you need to get your B12 from elsewhere. 
• If you are considering supplementing with B12 always do so only after consulting with your health care provider.

Incorporating Pinto Beans into Your Diet 

Here we will discuss how you could add them to your meals. 

Cooking Methods 

• Dried pinto beans need to be soaked overnight before cooking. This helps soften them and limit gas production. 
• If you use canned pinto beans, rinse them well. They might have added salt or preservatives. Also, choose low-sodium options. 

Delicious Pinto Bean Recipes 

• Pinto beans are great in soups and stews. Try them with chilli or vegetables for a healthy soup. 
• For a change instead of beef burgers, try ones with pinto beans. Mash cooked beans and add spices, then mix in breadcrumbs or oats. Shape and cook for a plant-based burger. 
• Add pinto beans to salads or bowls with grains for a protein and fibre supply. Toss with vegetables and dressing for a filling meal. 
• You can blend pinto beans to make tasty dips or spreads. Serve with veggies or whole grain crackers for a satisfying snack. 

Also Read: Are Lima Beans Good for You: A Research-Based Health Perspective

Conclusion 

At the end of the day, pinto beans are a good source of nutrition. They pack a lot of protein, fibre, vitamins, and minerals. Thanks to these nutrients, they offer various potential health benefits. These include improving heart health, digestion, blood sugar control, and possibly lower cancer risks. 

But remember to watch out for possible drawbacks such as bloating, gas, allergic reactions, and B12 deficiency. With the right measures in place, you may enjoy pinto beans in many delicious ways that add to your wellness. 

Also Read: Lectin Free Foods: Research-Based Benefits and Lists to Consider

Frequently Asked Questions (FAQ) 

References: 

1. National Center for Biotechnology Information (NCBI). Pinto bean consumption changes SCFA profiles in fecal fermentations, bacterial populations of the lower bowel, and lipid profiles in blood of humans [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17951475 

2. National Center for Biotechnology Information (NCBI). Links between Dietary Protein Sources, the Gut Microbiota, and Obesity [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29311977 

3. National Center for Biotechnology Information (NCBI). Effects of Dietary Fiber and Its Components on Metabolic Health [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631 

4. National Center for Biotechnology Information (NCBI). Beans may help control blood sugar in people with diabetes [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23556167 

5. National Center for Biotechnology Information (NCBI). Legumes: Health Benefits and Culinary Approaches to Increase Intake [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274 

6. National Center for Biotechnology Information (NCBI). Free radicals, antioxidants and functional foods: Impact on human health [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911 

7. National Center for Biotechnology Information (NCBI). Polyphenol-Rich Dry Common Beans ( Phaseolus vulgaris L.) and Their Health Benefits [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713300 

8. National Center for Biotechnology Information (NCBI). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23497863 

9. National Center for Biotechnology Information (NCBI). Kaempferol suppresses bladder cancer tumor growth by inhibiting cell proliferation and inducing apoptosis [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24700700 

10. National Center for Biotechnology Information (NCBI). Radiosensitization of non-small cell lung cancer by kaempferol [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26323894 

11. National Center for Biotechnology Information (NCBI). Flavonoid intake and risk of chronic diseases [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12198000 

12. National Center for Biotechnology Information (NCBI). The anti-inflammatory effect of kaempferol on early atherosclerosis in high cholesterol fed rabbits [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735477 

13. National Center for Biotechnology Information (NCBI). Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22494488 

14. National Center for Biotechnology Information (NCBI). The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872791 

15. National Center for Biotechnology Information (NCBI). The Nutritional Value and Health Benefits of Chickpeas and Hummus [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421 

16. National Center for Biotechnology Information (NCBI). Protein: metabolism and effect on blood glucose levels [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9416027 

17. National Center for Biotechnology Information (NCBI). Hyperlipidemia as a Risk Factor for Cardiovascular Disease [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3572442 

18. National Center for Biotechnology Information (NCBI). Pinto bean consumption reduces biomarkers for heart disease risk [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17634169 

19. National Center for Biotechnology Information (NCBI). Propionate as a health-promoting microbial metabolite in the human gut [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21521227 

20. National Center for Biotechnology Information (NCBI). A novel SCFA receptor, the microbiota, and blood pressure regulation [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24429443 

21. National Center for Biotechnology Information (NCBI). Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744 

22. National Center for Biotechnology Information (NCBI). Beneficial effects of potassium on human health [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18724413 

23. National Center for Biotechnology Information (NCBI). The role of protein in weight management [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18296329 

24. National Center for Biotechnology Information (NCBI). The effect of fiber on satiety and food intake: a systematic review [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23885994 

25. National Center for Biotechnology Information (NCBI). Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002 [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18845707 

26. National Center for Biotechnology Information (NCBI). Pulse Consumption, Satiety, and Weight Management 1 [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042778 

27. National Center for Biotechnology Information (NCBI). Dietary Adherence and Satisfaction with a Bean-Based High-Fiber Weight Loss Diet: A Pilot Study [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975 

28. National Center for Biotechnology Information (NCBI). Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747 

29. National Center for Biotechnology Information (NCBI). Antioxidant vs. Prooxidant Properties of the Flavonoid, Kaempferol, in the Presence of Cu(II) Ions: A ROS-Scavenging Activity, Fenton Reaction and DNA Damage Study [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915082 

30. American Heart Association. The Benefits of Beans and Legumes [Internet]. [cited 2023 Oct 17]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes 

31. PubMed. Protein, fibre and blood pressure: potential benefit of legumes [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/18307744 

32. American Heart Association. Suggested Servings from Each Food Group [Internet]. [cited 2023 Oct 17]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group 

33. ScienceDirect. Rice Protein [Internet]. [cited 2023 Oct 17]. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rice-protein 

34. PubMed. Canned Navy Bean Consumption Reduces Metabolic Risk Factors Associated with Obesity [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/26067245 

35. American Heart Association. How much sodium should I eat per day? [Internet]. [cited 2023 Oct 17]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day 

36. PubMed. Pinto bean consumption reduces biomarkers for heart disease risk [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/17634169 

37. PubMed. Pinto bean consumption changes SCFA profiles in fecal fermentations, bacterial populations of the lower bowel, and lipid profiles in blood of humans [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/17951475 

38. National Center for Biotechnology Information (NCBI). Pulse Consumption, Satiety, and Weight Management 1 [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3042778 

39. PubMed. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/19526214 

40. National Center for Biotechnology Information (NCBI). Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5883628 

41. National Center for Biotechnology Information (NCBI). The Health Benefits of Dietary Fibre [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7589116 

42. National Center for Biotechnology Information (NCBI). High Dry Bean Intake and Reduced Risk of Advanced Colorectal Adenoma Recurrence among Participants in the Polyp Prevention Trial [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC1713264 

43. National Center for Biotechnology Information (NCBI). Perceptions of flatulence from bean consumption among adults in 3 feeding studies [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3228670 

44. PubMed. Excess dietary protein can adversely affect bone [Internet]. [cited 2023 Oct 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/9614169 

45. National Center for Biotechnology Information (NCBI). 6Protein and Amino Acids [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922 

46. National Center for Biotechnology Information (NCBI). Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310837 

47. National Center for Biotechnology Information (NCBI). Legume consumption and CVD risk: a systematic review and meta-analysis [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28077199 

48. National Center for Biotechnology Information (NCBI). Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843 

49. ScienceDirect. Phenolic composition changes of processed common beans: their antioxidant and anti-inflammatory effects in intestinal cancer cells [Internet]. [cited 2023 Oct 17]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S096399691400773X 

50. ScienceDirect. A hemagglutinin isolated from Northeast China black beans induced mitochondrial dysfunction and apoptosis in colorectal cancer cells [Internet]. [cited 2023 Oct 17]. Available from: https://www.sciencedirect.com/science/article/pii/S016748891630163X 

51. National Center for Biotechnology Information (NCBI). Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22218620 

52. National Center for Biotechnology Information (NCBI). Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628 

53. National Center for Biotechnology Information (NCBI). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23089999 

54. National Center for Biotechnology Information (NCBI). Navy and black bean supplementation primes the colonic mucosal microenvironment to improve gut health [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28915390 

55. National Center for Biotechnology Information (NCBI). Changes in levels of phytic acid, lectins and oxalates during soaking and cooking of Canadian pulses [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29580532 

56. ScienceDirect. A hemagglutinin isolated from Northeast China black beans induced mitochondrial dysfunction and apoptosis in colorectal cancer cells [Internet]. [cited 2023 Oct 17]. Available from: http://www.sciencedirect.com/science/article/pii/S016748891630163X 

57. National Center for Biotechnology Information (NCBI). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23089999%20 

58. National Center for Biotechnology Information (NCBI). Adzuki bean ameliorates hepatic lipogenesis and proinflammatory mediator expression in mice fed a high-cholesterol and high-fat diet to induce nonalcoholic fatty liver disease [Internet]. [cited 2023 Oct 17]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26773785 

59. ScienceDirect. Phenolic composition changes of processed common beans: their antioxidant and anti-inflammatory effects in intestinal cancer cells [Internet]. [cited 2023 Oct 17]. Available from: http://www.sciencedirect.com/science/article/pii/S096399691400773X 

60. National Health Service (NHS). Non-alcoholic fatty liver disease (NAFLD) [Internet]. [cited 2023 Oct 17]. Available from: https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease