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Pinto beans
Pinto beans

Combine the creamy pink texture of pinto beans with a whole grain such as brown rice and you have a virtually fat-free high quality protein meal. Dried pinto beans are generally available in prepackaged containers as well as bulk bins; both canned and dried pinto beans are available throughout the year.

Pinto beans have a beige background strewn with reddish brown splashes of color. They are like little painted canvases, à la Jackson Pollack; hence their name "pinto," which in Spanish means "painted." When cooked, their colored splotches disappear, and they become a beautiful pink color.

Pinto Beans, cooked
1.00 cup
(171.00 grams)
Calories: 245
GI: low

NutrientDRI/DV


 folate74%

 fiber62%

 copper41%



 protein31%





 iron20%


This chart graphically details the %DV that a serving of Pinto beans provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pinto beans can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pinto beans, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate, and a good source of protein, vitamin B1, and vitamin B6 as well as the minerals copper, phosphorus, iron, magnesium, manganese, and potassium.

A Fiber All Star

Check a chart of the fiber content in foods and you'll see legumes leading the pack. Pinto beans, like other beans, are rich in fiber. A cup of cooked pinto beans provides over 15 grams. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in heart attack risk!!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as pinto beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Pinto beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate, magnesium, and potassium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.

Pinto beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Pinto beans are ready to promote your cardiovascular health by being a good source of this mineral, too. A one cup serving of pinto beans provides 746 mg of potassium and only 1.7 mg of sodium, making these beans an especially good choice to prevent high blood pressure and protect against atherosclerosis.

The effectiveness of potassium-rich foods such as pinto beans in lowering blood pressure has been demonstrated by a number of studies. For example, researchers tracked over 40,000 American male health professionals over four years to determine the effects of diet on blood pressure. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.

Pinto Beans Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, the dietary fiber found in pinto beans helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, pinto beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with Type II diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol)levels by 12.5%.

Sensitive to Sulfites? Pinto Beans Can Help

Pinto beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

Iron for Energy

In addition to providing slow burning complex carbohydrates, pinto beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with pinto beans is a good idea—especially because, unlike red meat, another source of iron, pinto beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Copper & Manganese—More Help with Energy Production Plus Antioxidant Defenses

Pinto beans are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells).

Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints.

As explained above, iron is primarily used as part of hemoglobin, the molecule responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, Mother Nature supplies both minerals in pinto beans.

Maintain Your Memory with Thiamin (Vitamin B1)

The B vitamin, thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.

Protein Power Plus

If you're wondering how to replace red meat in your menus, become a fan of pinto beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from pinto beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of pinto beans provides over 15 grams of protein.

Description

Pinto beans have a beige background strewn with reddish brown splashes of color. They are like little painted canvases, à la Jackson Pollack; hence their name "pinto," which in Spanish means "painted." When cooked, their colored splotches disappear, and they become a beautiful pink color with a delightfully creamy texture.

History

Pinto beans and other beans such as kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris. They are all referred to as "common beans" probably owing to the fact that they derived from a common bean ancestor that originated in Peru.

From there, beans were spread throughout South and Central America by migrating Indian trades. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Spanish and Portuguese traders brought them to Africa and Asia.

As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Pinto beans are the most highly consumed dried bean in the United States. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

How to Select and Store

Dried pinto beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins are covered and the store has a good product turnover rate to ensure maximal freshness.

Whether purchasing pinto beans in bulk or in a packaged container, make sure there's no evidence of moisture or insect damage and that beans are whole and not cracked.

Canned pinto beans can be found in many markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned pinto beans and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. To learn more about reducing your exposure to this compound, please read our write-up on the subject).

Store dried beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months. If you purchase pinto beans at different times, store them separately; they may feature varying stages of dryness and therefore will require different cooking times.

Cooked pinto beans will keep fresh in the refrigerator for about three days, if placed in a covered container.

Tips for Preparing and Cooking

Tips for Preparing Pinto Beans

Before washing pinto beans, spread them on a light-colored plate or cooking surface to check for small stones, debris or damaged beans. Then, place the beans in a strainer, rinsing them thoroughly under cool running water.

To shorten cooking time and make them easier to digest, pinto beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.) There are two basic methods for presoaking. For each, start by placing the beans in a saucepan with two to three cups of water per cup of beans.

The first method is to boil the beans for two minutes, take the pan off the heat, cover and allow to stand for two hours. The second method is to simply soak the beans in water for eight hours or overnight, placing the pan in the refrigerator so beans will not ferment. Before cooking, regardless of method, drain the soaking liquid and rinse the beans with clean water.

The Healthiest Way of Cooking Pinto Beans

To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil, then reduce to a simmer, partially covering the pot. If any foam develops, simply skim it off during the simmering process. Pinto beans generally take about one to one and one-half hours to become tender using this method.

They can also be cooked in a pressure cooker where they take about one-half hour to prepare. Regardless of cooking method, do not add any seasonings that are salty or acidic until after beans have been cooked; adding them earlier will make the beans tough and greatly increase the cooking time.

How to Enjoy

A Few Quick Serving Ideas
  • Use pinto beans in chili recipes in place of kidney beans.
  • Blend together pinto beans with sage, oregano, garlic and black pepper for a delicious spread that can be used as a crudité dip or sandwich filling.
  • Layer cooked pinto beans, chopped tomatoes and onions and shredded cheese on a tortilla. Broil in the oven until hot and cheese melts. Top with chopped avocado and cilantro.
  • Add pinto beans to vegetable soups.
  • Heat pinto beans together with cooked rice. Add cooked chopped vegetables such as carrots, zucchini and tomatoes. Season to taste and enjoy this simple-to-prepare one pot meal.

Nutritional Profile

Pinto beans are an excellent source of molybdenum and a very good source of fiber and folate. Pinto beans are also a good source of copper, manganese, phosphorus, protein, phosphorus, vitamin B1, vitamin B6, magnesium, potassium and iron.

Certain phytonutrients—shown to be helpful in prevention of some cancers, including stomach cancer—are also provided in important amounts by pinto beans. These phytonutrients include cinnamic acids, secoisolariciresinol and coumestrol.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Pinto Beans, cooked
1.00 cup
171.00 grams
Calories: 245
GI: low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum128.25 mcg28521.0excellent
folate294.12 mcg745.4very good
fiber15.39 g624.5very good
copper0.37 mg413.0good
manganese0.77 mg392.8good
phosphorus251.37 mg362.6good
protein15.41 g312.3good
vitamin B10.33 mg282.0good
vitamin B60.39 mg231.7good
magnesium85.50 mg211.6good
potassium745.56 mg211.6good
iron3.57 mg201.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Pinto beans. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Pinto Beans, cooked
(Note: "--" indicates data unavailable)
1.00 cup
(171.00 g)
GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein15.41 g31
Carbohydrates44.84 g20
Fat - total1.11 g--
Dietary Fiber15.39 g62
Calories244.5314
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Starch-- g
Total Sugars0.58 g
Monosaccharides0.00 g
Fructose0.00 g
Glucose0.00 g
Galactose0.00 g
Disaccharides0.58 g
Lactose0.00 g
Maltose0.00 g
Sucrose0.58 g
Soluble Fiber-- g
Insoluble Fiber-- g
Other Carbohydrates28.86 g
Fat:
Monounsaturated Fat0.23 g
Polyunsaturated Fat0.40 g
Saturated Fat0.23 g
Trans Fat0.00 g
Calories from Fat10.00
Calories from Saturated Fat2.09
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water107.64 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.33 mg28
Vitamin B20.11 mg8
Vitamin B30.54 mg3
Vitamin B3 (Niacin Equivalents)3.62 mg
Vitamin B60.39 mg23
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline60.36 mg14
Folate294.12 mcg74
Folate (DFE)294.12 mcg
Folate (food)294.12 mcg
Pantothenic Acid0.36 mg7
Vitamin C1.37 mg2
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)0.00 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)0.00 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)0.00 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)0.00 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene0.00 mcg
Beta-Carotene Equivalents0.00 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin0.00 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)1.61 mg (ATE)11
Vitamin E International Units (IU)2.40 IU
Vitamin E mg1.61 mg
Vitamin K5.98 mcg7
Minerals
nutrientamountDRI/DV
(%)
Boron573.35 mcg
Calcium78.66 mg8
Chloride-- mg
Chromium-- mcg--
Copper0.37 mg41
Fluoride0.00 mg0
Iodine-- mcg--
Iron3.57 mg20
Magnesium85.50 mg21
Manganese0.77 mg39
Molybdenum128.25 mcg285
Phosphorus251.37 mg36
Potassium745.56 mg21
Selenium10.60 mcg19
Sodium1.71 mg0
Zinc1.68 mg15
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids0.23 g10
Omega-6 Fatty Acids0.17 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.00 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.23 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic0.17 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.23 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.23 g
17:0 Margaric0.00 g
18:0 Stearic0.01 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine0.70 g
Arginine0.84 g
Aspartic Acid1.93 g
Cysteine0.14 g
Glutamic Acid2.47 g
Glycine0.62 g
Histidine0.42 g
Isoleucine0.73 g
Leucine1.31 g
Lysine1.08 g
Methionine0.20 g
Phenylalanine0.91 g
Proline0.88 g
Serine0.97 g
Threonine0.57 g
Tryptophan0.18 g
Tyrosine0.36 g
Valine0.89 g
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash2.00 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

Note:

The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

References

  • Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904. 2003.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Hernandez-Ramirez R, Galvan-Portillo M, Ward M et al. Dietary intake of polyphenols, nitrate and nitrite and gastric cancer risk in Mexico City. Int J Cancer. 2009 September 15; 125(6): 1424-1430. 2009.
  • McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001 Feb;59(2):52-5. 2001.
  • Menotti A, Kromhout D, Blackburn H, et al. Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group. Eur J Epidemiol 1999 Jul;15(6):507-15. 1999.
  • Queiroz Kda S, de Oliveira AC, Helbig E et al. Soaking the common bean in a domestic preparation reduced the contents of raffinose-type oligosaccharides but did not interfere with nutritive value. J Nutr Sci Vitaminol (Tokyo) 2002 Aug;48(4):283-9. 2002.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

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