Discover the 5 shocking health benefits of pinto beans.
It’s easy to make jokes about the different types of beans and the effects they have on flatulence, but the focus should be on how nutritious things like the benefits of pinto beans can be beneficial to our health.
For example, did you know that many types of beans, such as Anasazi beans and pinto beans, are some of the top cancer-fighting foods out there?
True, but that’s not all that beans do, the nutrition from Pinto beans also benefits the heart and more.
Pinto bean grains contain antioxidants called polyphenols, which can prevent some forms of cancer, the benefits of pinto beans also contain kaempferol, which is a flavonoid known to help reduce inflammation.
These beneficial antioxidants can slow the growth of tumors while increasing the survival rate of much-needed healthy cells.
Studies have found that the benefits of eating foods containing kaempferol include reducing the risk of developing cancer.
This is the result of the anti-inflammatory and antimicrobial properties that make pinto beans an excellent food for possibly preventing and even treating, some diseases, potentially even cancer.
Pinto beans can help lower cholesterol levels and therefore the risk of heart disease.
By having about half a cup of pinto beans daily, studies show that can help lower total cholesterol and LDL cholesterol levels.
This works by replacing a high-fat protein source with almost fat-free pinto beans.
Increased consumption of dietary fiber can also help lower cholesterol, ultimately reducing the risk of developing heart disease as a powerful cholesterol-lowering food.
The American Academy of Pediatrics studied premenopausal women who were asked to complete a dietary questionnaire dating back to adolescence.
The study reveals that those women who consumed more total dietary fiber at an earlier age through adulthood were associated with significantly lower risks of breast cancer, suggesting that a high-fiber diet during adolescence and early adulthood may be particularly important.
Digging a little deeper, it is known that levels of sex steroid hormones are closely related to the development of breast cancer.
A high fiber diet is believed to reduce the risk of breast cancer by inhibiting the reabsorption of estrogen.
With the rise in obesity, diabetes is a growing concern. The benefits of pinto beans may offer some help, not only in reducing risk but in helping to keep blood sugar levels under control.
The complex carbohydrates in pinto beans are helpful due to a slower digestion process. This can increase fullness and satiety and help regulate glucose and insulin levels.
Additionally, the fiber they contain can help reduce the risk of metabolic syndrome, which affects glucose levels, making pinto beans the perfect addition to any diabetic diet plan.
According to recent research, subjects with type 2 diabetes were placed on a high legume diet of about one cup per day.
After three months, there was a noticeable drop in hemoglobin A1c, indicating a reduced risk of heart disease and diabetes.
While pinto beans provide protein in our diets, they are also great at providing fiber, something that most US diets lack. The Harvard School of Public Health suggests that children and adults consume between 20 and 30 grams of fiber per day; however, most of the US get only about 15 grams per day.
Fiber helps relieve constipation and can reduce the risk of heart disease and type 2 diabetes.
121 g of carbohydrates
41.3 grams of protein
2.4 grams of fat
29.9 grams of fiber
1,013 micrograms of folic acid (253 percent DV)
2.2 milligrams manganese (111 percent DV)
1.4 milligrams thiamine (92 percent DV)
1.7 milligrams copper (86 percent DV)
340 milligrams magnesium (85 percent DV)
793 milligrams phosphorus (79 percent DV)
2,689 milligrams potassium (77 percent DV)
53.8 micrograms selenium (77 percent DV)
9.8 milligrams iron (54 percent DV)
0.9 milligrams vitamin B6 (46 percent DV)
4.4 milligrams zinc (29 percent DV)
0.4 milligrams riboflavin (24 percent DV)
218 milligrams calcium (22 percent DV)
12.2 milligrams vitamin C (20 percent DV)
10.8 micrograms of vitamin K (14 percent DV)
2.3 milligrams niacin (11 percent DV)
Pinto beans are notorious for causing intestinal discomfort and flatulence, which can occur due to the large amounts of fiber and a lump of sugar they contain called oligosaccharides.
This sugar is difficult to break down during the digestion process and generally doesn’t break down until it reaches the large intestine, where helpful bacteria live.
It is this process that produces the often annoying and uncomfortable gas.
To help minimize the gas-causing properties of beans, the Centers for Disease Control and Prevention suggests soaking dried beans in water and changing the water several times.
Canned pinto beans are known to produce less intestinal gas; however, be sure to rinse them to help reduce the high amounts of salt they usually contain.
Some over-the-counter enzymes can help. Check with your doctor to see what is best.
Another risk to be aware of is iodine. For those with thyroid cancer, radiation is a common part of the treatment process.
The Thyroid Cancer Survivors Association notes that pinto beans are foods high in iodine, and consuming excess iodine during treatment can reduce the effectiveness of radiation.
Pinto beans have been around for centuries, and even today some organizations and churches in the Deep South have pinto bean dinners for social gatherings.
Although beans sometimes do poorly for their well-known, and sometimes embarrassing, gas-causing side effects, the nutritional value is enormous, and they are easy to come by.
Pinto beans are similar to cranberry beans in appearance in their dry form, as they are beige with brown spots and stripes that have given them their name “pinto,” which means painted in Spanish.
However, once cooked, those creative-looking paint-like stains disappear, leaving the grains a solid brown color.
The Spanish call them frijol pinto, which means speckled bean, but in South America, they are called futile beans as a reference to what is known as the strawberry bean.
Also, Portugal calls them feijão catarino, and Brazil calls them feijão carioca, which means spotted bean.
Brazil has been growing this nutrient-packed little bean since 3000 BC. C., making it a staple of most meals with rice, pasta, potatoes, and yams.
The pinto bean is a variety of the common bean also known as the kidney bean.
The typical ways to consume pinto beans are whole or refried, and they are the base for a good burrito.
Pinto beans are often used in a spicy stew called chili con carne, although kidney beans, black beans, and many others are also used in this delicious stew.
Beans are quite important crops, with a world harvest estimated at 18.7 million tons and grown in approximately 150 countries on approximately 27.7 million hectares.
Folk medicine claims that beans are a natural remedy for acne, bladder problems, burns, heart conditions, diabetes, diarrhea, diuretic problems, eczema, hiccups, rheumatism, and sciatica.
Pinto beans are easy to make and can go from just about anything from salads to burritos to wraps, as well as soups.
The nutritional and health benefits are phenomenal, including a possible reduction in tumor growth, lowering blood sugar levels that can greatly help diabetics, reducing breast cancer risks and heart disease risks, while offering beneficial fiber.
So if you’re looking for a nutrient-packed superfood without the added fat, try some pinto bean recipes today.
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