Pinto beans, a staple in many cuisines, particularly Mexican, are not only budget-friendly and versatile but also packed with nutrients. They are a great source of plant-based protein, fiber, and antioxidants. If you’re looking to increase your protein intake, especially on a plant-based diet, understanding the protein content of pinto beans is essential. Let’s dive deep into the nutritional facts and health benefits of this amazing legume, with a focus on “How Much Protein In Pinto Beans”.
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Pinto Beans Nutrition Facts
According to the USDA, a one-cup serving (171g) of cooked pinto beans, without added salt or fat, provides the following nutritional benefits:
- Calories: 245
- Fat: 1g
- Sodium: 2mg
- Carbohydrates: 45g
- Fiber: 15g
- Sugars: 0.6g
- Protein: 15g
- Folate: 294mcg
- Phosphorus: 251mg
- Iron: 3.6mg
Carbs
Pinto beans are an excellent source of complex carbohydrates, offering nearly 30 grams of starch per serving. Starch provides the body with quick energy. They are also high in fiber, with 15 grams per cup, which helps stabilize blood sugar, boost satiety, and improve digestive health. The sugar content is minimal, at less than 1 gram.
Fats
Pinto beans are naturally low in fat, with only 1 gram per serving. This makes them a healthy addition to any diet. However, processed forms, like canned refried beans, may contain added fats, such as lard. Always check the nutrition label for added fats and sodium.
Protein
Each cup of pinto beans delivers a substantial 15 grams of protein, making them a popular choice for vegans and vegetarians looking to increase their protein intake. While pinto beans are a great source of protein, they are not considered a complete protein.
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Are Pinto Beans a Complete Protein?
Complete proteins contain all nine essential amino acids that the body cannot produce on its own. Pinto beans lack some of these essential amino acids. To ensure you’re getting all essential amino acids on a plant-based diet, combine pinto beans with whole grains, nuts, or seeds throughout the day.
Vitamins and Minerals
Pinto beans are packed with essential vitamins and minerals. A one-cup serving provides 74% of the daily recommended intake of folate, which helps boost red blood cell production. They also offer 36% of the recommended daily intake of phosphorus and 33% of manganese, which supports the nervous system and brain health.
Other micronutrients found in pinto beans include:
- Copper: 40% RDI
- Thiamin: 28% RDI
- Iron: 20% RDI
- Magnesium: 20% RDI
- Potassium: 20% RDI
- Vitamin B6: About 20% RDI
Health Benefits of Pinto Beans
Legumes, including pinto beans, have been extensively studied for their health benefits. Here are some key advantages of including pinto beans in your diet:
Helps Prevent Obesity
Replacing energy-dense foods with legumes can have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and metabolic syndrome.
Lowers Risk of Death From Cardiovascular Disease
Consuming more flavonoids, found in pinto beans and other fruits and vegetables, is associated with a lower risk of death from cardiovascular disease.
Lowers Cholesterol Levels
Including beans in your diet helps to lower LDL cholesterol, also known as “bad” cholesterol.
Supports Glycemic Control
Increasing the intake of beans, peas, and lentils can help people with and without diabetes improve long-term glycemic control. The fiber and antioxidants in pinto beans contribute to maintaining healthy blood sugar levels.
Increases Longevity With Fiber
High dietary fiber intake is associated with lower mortality rates, specifically from heart disease, cancer, digestive disease, infectious diseases, and other inflammatory diseases.
:max_bytes(150000):strip_icc():format(webp)/pinto-beans-4582425-step-02-c14c0a2390124b47bc30ea839e2e595e.jpg “Dried pinto beans soaking in a bowl of water, essential for reducing cooking time and improving digestibility.”)
Allergies and Adverse Effects
Pinto beans are legumes, similar to peanuts and soybeans, which are among the top eight allergenic foods. If you suspect an allergy to pinto beans or any legume, consult your healthcare provider for a proper diagnosis.
Some people may experience indigestion or gas from eating beans. If you are sensitive, consume them sparingly or try cooking them with kelp, which may help reduce gas.
Pinto Bean Varieties
Pinto beans are a variety of the common bean and are typically sold dried or canned. Canned pinto beans are available whole or refried. When buying canned refried beans, check the nutrition label for added salt and fat.
When Pinto Beans Are Best
Both dried and canned pinto beans are available year-round, making them a convenient and nutritious choice any time.
Storage and Food Safety
Look for uncracked beans without dust or moisture when purchasing. Store dried beans in an airtight container in a cool, dark place for up to 12 months. Cooked pinto beans can be refrigerated in an airtight container for about three days.
How to Prepare Pinto Beans
Rinse dried pinto beans before cooking to remove dirt and debris. Boil three cups of water, add one cup of beans, and simmer for about 20 minutes, or until tender. Making your own refried beans at home can help reduce salt and fat intake.
Conclusion
Pinto beans are a powerhouse of nutrition, providing a significant amount of protein, fiber, and essential vitamins and minerals. They are a versatile and affordable way to boost your protein intake, especially if you’re following a plant-based diet. Understanding “how much protein in pinto beans” and their overall nutritional profile can help you make informed dietary choices and enjoy the many health benefits they offer. Incorporate pinto beans into your soups, stews, salads, and Mexican dishes for a delicious and nutritious meal.
