Very fewer people talk about health benefits of pinto beans and only few portions of people actually know what pinto beans benefits and side effects are. Today, through this post we will explain you all nutritional benefits of pinto beans and pinto beans side effects.
Pinto beans are speckle and oval surface dry beans often called as red kidney beans or rajma. They are one of the most popular beans consumed over the world. Scientific name of pinto beans is Phaseolus Vulgaris. Well drained, fertile rich, bit of sandy soil is required to flourish these beans. Creamy texture of pinto beans with perfect flavor is boiled beans is what I love to eat all the time.
Inside this article (Quick Summary)
- 1 Health benefits of pinto beans
- 2 How to prepare pinto beans/ Pinto beans recipe
- 3 Pinto beans side effects
Health benefits of pinto beans
Pinto beans are not only delicious, addition of it on your meal gives you lots of health boost to your body. Like other beans, Pinto beans are full of fiber, vitamin, minerals and phytonutrients that gives a boost to your health. They offer considerable amount of plant-based protein. Enough discussion lets jump right into heath benefits of pinto beans:
Excellent source of protein
Pinto beans are one of the best available sources for plant-based protein. Roughly having 100 grams of pinto beans gives you 348 Calories and 21.5 grams of protein.
Source of antioxidants
Beans are always a moderate source of antioxidants isoflavones. These antioxidants isoflavones are accountable to reduce post-menopausal cancers and osteoporosis.
Anti-cancer diet program
Pinto beans have somewhat amount of O-methylated isoflavone compounds called Biochanin-A. Biochanin-A plays important role in the list of anti-cancer diet programs.
Rich in dietary fibers
Like other beans, Pinto beans also carry adequate amount of dietary fiber. Approx. 16 g can be found in every 100 g of pinto beans. These fibers protect your colon mucosa by eliminating its exposure time to toxic substances and by binding to cancer causing chemicals in the colon. This is one of the best health benefits of pinto beans.
Gluten free food alternatives
Pinto beans are rich in Frijoles pintos which are gluten free protein source. Thus, pinto beans are often good alternative for celiac disease patients or people with gluten-allergy.
Source of Vitamin B-complex
While explaining health benefits of pinto beans we mustn’t exclude it rich content; B-complex. Pinto beans are rich sources of B-complex vitamins like folates, thiamin, pyridoxine, pantothenic acid, riboflavin and niacin. These vitamins contribute as enzymes in carbohydrate, protein and fat metabolism.
Source of minerals and potassium
Pinto beans contain good amount of minerals and 1393 mg of potassium per 100 g beans. Pinto beans are rich in copper, iron, manganese, phosphorous, selenium, calcium and zinc which helps your body in various purposes.
Okay, let’s keep health benefits of pinto beans aside and talk about how to cook pinto beans?
How to prepare pinto beans/ Pinto beans recipe
Pinto beans are one of the common beans in Mexico, Brazil and the United States. Before cooking you are required to soak pinto beans for at least 5-8 hours. Unlike other dry beans, they take more time to cook. They can be boiled for 1 hour or pressure cooked with soaking for 35 minutes. Best way to cook pinto beans is to pressure cook it. They are Tex-Mex dishes often featured in southern state cuisine.
They can also be refried and served with burritos and tortilla as classic Mexican refried pinto beans. Pinto beans can also be used in baked beans recipes or in bean salads, soups. People from Brazil prefer them cooked with meat sausages and vegetable served with rice. Spain and France love pinto beans with bacon and chicken. South Asian people call them Rajma (red kidney beans) and love it served with different species as rajma-chawal. However you consume it health benefits of pinto beans will still be the same if its cooked well.
Pinto beans side effects
Pinto beans or Red kidney beans should be cooked thoroughly before consuming. Under cooking of pinto beans can cause lectin toxin poisoning, a condition in which red blood cells clumps. Other common symptoms of undercooked pinto beans are nausea, vomiting and diarrhea. If cooked and served well, health benefits of pinto beans are extraordinary.
With all these, you should be able to answer pinto beans are they good for you? We hope through this article we have cleared your queries for pinto beans benefits and side effects. If you still have any question aout health benefits of pinto beans, then let us know in comment box below.
Also check Health benefits of mangoes.