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There’s a good reason why into beans are the most widely produced beans in the United States. They’re inexpensive, easy to prepare and flavorful. Best of all, they’re rich in antioxidants and boasts a wide range of health benefits, from a stronger heart to better blood sugar control.

A variety of the common bean (Phaseolus vulgaris), pinto beans are named for their mottled beige skin – from the Spanish “frijol pinto,” which literally means “painted bean.” They have an earthy, almost nutty flavor that works well in both savory dishes and desserts. Many soups, salads, cakes and pies include pinto beans.

Introduced in the Americas thousands of years ago, pinto beans are an important symbol of regional identity in the southwest United States, particularly among Mexican-Americans. They are one of the official state vegetables of New Mexico and are commonly called “cowboy beans” in Texas.

Health benefits of pinto beans

Nutrient-dense and widely available, pinto beans are a worthy addition to your diet. Here are seven reasons to eat pinto beans:

1. Rich in antioxidants

Pinto beans are chock-full of antioxidants like polyphenols and flavonoids. These potent compounds protect your cells against damage from harmful free radicals. Pinto beans are particularly rich in kaempferol, a flavonoid tied to several health benefits. Studies show that kaempferol can suppress cancer growth, reduce inflammation and lower the incidence of stroke.

2. Packed with nutrients

Pinto beans are made mostly of carbs, fiber and protein. But don’t let that fool you. These nutrient-dense superfoods also pack an impressive punch of vitamins and minerals. A cup of boiled pinto beans provides nearly a third of the recommended daily amount of thiamine (vitamin B1), an essential vitamin that helps your body convert food into energy.

They’re also rich in minerals like iron and magnesium. Iron is used to make hemoglobin in the blood while magnesium helps regulate blood pressure levels and nerve function.

3. Rich in fiber

Fiber, an indigestible carb found in plant foods, is important for your digestive health. It feeds the good bacteria in your gut, cleanses the colon and even reduces colon cancer risk. Studies also show that fiber helps lower blood pressure and cholesterol levels and improve blood sugar control.

Eat more pinto beans to boost your fiber intake. A cup of boiled pinto beans provides up to 60 percent of the daily value for fiber. Women are advised to consume 25 grams of fiber per day, while men should consume 38 grams.

4. Improves blood sugar control

The anti-diabetic effect of pinto beans may seem counterintuitive considering they’re made mostly of carbs (and sugars are carbs). But thanks to their low glycemic index (GI), pinto beans can actually help you fight diabetes. Carbs with a low GI value do not cause your blood sugar levels to rise so much because they’re slowly digested. In fact, diets rich in low-GI foods even help improve blood sugar control.

Additionally, pinto beans are rich in fiber and protein, both of which slow the release of sugar into the bloodstream.

5. Boosts heart health

Pinto beans promote heart health in a lot of ways. One study shows that half a cup of pinto beans daily can drastically decrease total and low-density lipoprotein (LDL) cholesterol levels. High levels of these are associated with increased heart disease risk.

Another study shows that eating pinto beans regularly can encourage the production of propionate, a heart-healthy fatty compound that helps lower cholesterol and blood pressure levels. Lastly, pinto beans are rich in nutrients like magnesium and potassium that help prevent high blood pressure, a crucial risk factor for heart disease.

6. Promotes weight loss

Pinto beans can also help you lose weight and keep it off. They’re rich in protein and fiber, which increase feelings of fullness and keep your appetite at bay. Studies also link higher bean intake to increased fullness, lower body weight and smaller waist circumference.

7. Easy to add to diet

Pinto beans are a versatile superfood that can be used for both savory dishes and desserts. Serve them as main dishes or use them for cakes – pinto beans’ nutty flavor works practically anywhere. Plus, they’re inexpensive. They were once a staple for the poor in the American southwest and continue to be served in community feeding programs.

Pinto beans are truly an amazing superfood with a lot going for them. Versatile and inexpensive, they are widely available and easy to add to your diet. Packed with antioxidants and several other nutrients, they boost heart health, improve blood sugar control and keep you in good shape. Add pinto beans to salads, soups and pies to enjoy these health benefits.

Sources:

CALS.Arizona.edu [PDF]

Healthline.com

UCSFBenioffChildrens.org

Health.Harvard.edu