These dried beans are beige with brown streaks, but they turn a uniform brown when cooked. They're often used to make refried beans. These are in the kidney bean family. They are an excellent replacement of kidney beans in chili.
It’s easy to make jokes about different types of beans and the effects they have on flatulence, but the focus should be on just how nutritious things like pinto beans can be for our health.
For instance, did you know that many types of beans, such as anasaiz beans and pinto beans, are some of the top cancer-fighting foods around? It’s true. But that’s not all beans do. Pinto beans nutrition also benefits the heart and more.
Pinto Beans Benefits
1. May Slow Tumor Growth
Pinto beans contain antioxidants called polyphenols, which may prevent some forms of cancer, according to the American Journal of Clinical Nutrition. Pinto beans also contain kaempferol, which is a flavonoid known to help reduce inflammation. These beneficial antioxidants may slow the growth of tumors while increasing the survival rate of much-needed healthy cells.
Studies have found benefits of eating foods that contain kaempferol include reducing the risk of developing cancer. This is the result of the anti-inflammatory and antimicrobial properties making the pinto bean a great food for possibly preventing, and even treating, some diseases, even potentially cancer.
2. Reduce Heart Disease Risks
Pinto beans may be helpful in reducing cholesterol levels and therefore the risk for heart disease. By having about a half cup of pinto beans on a daily basis, studies published in the Journal of the American College of Nutritionshow that it can help reduce your total cholesterol and LDL cholesterol levels. This works by replacing a protein source that’s high in fat with pinto beans, which have almost no fat. The increase in dietary fiber consumption can also help lower your cholesterol, ultimately reducing the risk for developing heart disease as a powerful cholesterol-lowering food.
3. Potentially Help Lower Risk of Breast Cancer
The American Academy of Pediatrics studied premenopausal women who were asked to complete a dietary questionnaire dating back to adolescent years. The study reveals that those women who had more total dietary fiber intake at an earlier age through adulthood were associated with significantly lower breast cancer risks, suggesting that a high-fiber diet during adolescence and early adulthood may be particularly important.
Digging a little deeper, sex steroid hormone levels are known to be strongly related to breast cancer development. A diet high in fiber is thought to reduce the risk of breast cancer by inhibiting reabsorption of estrogen.
4. Fight Diabetes
With the rise in obesity, diabetes is a growing concern. Pinto beans may offer some help, not only in reducing the risk, but in helping keep blood sugarlevels in check. The complex carbohydrates that pinto beans contain are useful 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 in a high-legume diet of about one cup per day. After three months, there was a notable decrease in hemoglobin A1c, indicating a reduced risk of heart disease and diabetes.
5. Provide Beneficial Fiber
While pinto beans provide protein in our diets, they’re great at providing fiber too, something most U.S. diets lack. The Harvard School of Public Health suggests that children and adults consume about 20 to 30 grams of fiber per day; however, most in the U.S. get only about 15 grams a day. Fiber aids in releiving constipation and may reduce the risk of heart disease and type 2 diabetes.
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