Pinto beans may be small, but they contain amazing doses of certain minerals and vitamins. It is a variety of common beans Phaseolus vulgaris. With just about 2.5 grams of fat per 1-cup serving, pinto beans are a low-fat addition to your healthy eating diet.
Pinto beans contain many healthy benefits for your overall health, and adding them to your meal plan allows you to take advantage of what they have to offer.
Health Benefits of Pinto Beans:
1. Cancer Prevention
It is recommended that adults consume at least 3 cups of beans per week to promote health and reduce their risk of chronic diseases, such as cancer. This is due to beans’ abundance of antioxidants and fiber.
2. Fight Diabetes
Pinto beans may help, not only in reducing the risk, but in helping to keep your blood sugar levels in check. The complex carbohydrates that are present in pinto beans are useful due to a slower digestion process. This can increase your satiety and fullness and aids in regulating insulin and glucose levels.
Additionally, the fiber that is present in pinto beans can help reduce your risk of metabolic syndrome, which affects the glucose levels, making this bean the perfect add-on to any diabetic diet plan.
3. Good Source of Choline
Choline is included in the B-complex vitamins group. This water-soluble nutrient is present in 2 classes of cell membranes found in phosphatidylcholine, nerve cells and sphingomyelin.
Also, choline is a precursor molecule for the neurotransmitter acetylcholine, that is involved in many functions including muscle and memory . Pinto beans contain 60.4 milligrams of choline in 1 cup serving.
4. Help with Blood Formation
Iron and copper are important for the new blood cell formation. Just 1 cup of pinto beans contain 20% and 19% of the recommended value of copper and iron, respectively. An iron deficiency can lead to anemia.
5. Prevents Constipation
Pinto beans are loaded in insoluble fibers. This can help in preventing constipation. There are many other digestive disorders such as diverticulosis, which can also be prevented by regularly consuming pinto beans.
6. Reduce Heart Attack Risk
Pinto beans helps in reducing cholesterol levels, therefore cutting your risk for heart disease. By consuming about a 1/2 cup of pinto beans on a daily basis, studies shown in the Journal of the American College of Nutrition reported that it can help in reducing your LDL cholesterol and total cholesterol levels.
This works by replacing a protein source that is rich in fat with pinto beans, which contains almost no fat. Also, the increase in dietary fiber consumption can help in lowering your cholesterol, ultimately reducing your risk for developing heart disease. Pinto beans acts as a powerful cholesterol-lowering food.