Beans, pinto, mature seeds, solids and liquids
Category: Legumes & Legume Products State: Canned Characteristics: Low Sodium
Nutrition Highlights
Serving Size
Calories
197
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 146 (74.1%) |
| Protein | 44 (22.4%) |
| Fat | 12 (6.1%) |
| Total | 197 (100%) |
Serving: 1 cup [240g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 188 (78.2%) |
| Carbohydrate | 36 (15.2%) |
| Protein | 11 (4.6%) |
| Ash | 3.6 (1.5%) |
| Fat | 1.3 (0.6%) |
| Total | 240 (100%) |
Serving: 1 cup [240g]
Benefits
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High in fiber and protein. One cup provides over 15 grams of protein and over 15 grams of fiber
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Rich in antioxidants and phytonutrients. Pinto beans contain antioxidants like polyphenols that may help reduce inflammation
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Good source of important vitamins and minerals. One cup provides over 20% of the Daily Value for folate, manganese, phosphorus and magnesium
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May help manage blood sugar levels. The fiber and complex carbohydrates in pinto beans can help stabilize blood sugar levels
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Promote heart health. The fiber, protein, antioxidants and nutrients in pinto beans can help lower cholesterol and blood pressure
Risks
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High in carbohydrates. Pinto beans provide about 21 grams of carbs and 15 grams of fiber per half cup serving. This can impact blood sugar levels
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May cause gas and bloating. Pinto beans contain oligosaccharides that are not well digested in the gut and can lead to increased gas production
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High in sodium if canned version with salt is consumed. Canned pinto beans can have over 400mg of sodium per half cup serving which is significant for those watching salt intake
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May interact with some medications. The fiber and plant compounds in beans can interfere with absorption of some medications if taken around the same time
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Allergies possible. Like other legumes, some individuals may have an allergy or intolerance to pinto beans
Additional Information
Beans, particularly pinto beans, are a highly nutritious food that offers numerous health benefits. Pinto beans, when consumed in the form of mature seeds that are canned with low sodium, provide a convenient and versatile option for incorporating this nutrient-rich legume into one's diet. Let's delve into the nutritional benefits and potential risks associated with canned pinto beans.
Nutritional Benefits:
1. Excellent Source of Protein: Pinto beans are an exceptional plant-based source of protein, making them an ideal choice for vegetarians and vegans. A half-cup serving of canned pinto beans contains approximately 7 grams of protein, contributing to muscle repair and growth.
2. Fiber Powerhouse: Pinto beans are an excellent source of dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and aids in weight management. A half-cup serving of canned pinto beans provides around 6 grams of fiber, contributing to the recommended daily intake.
3. Rich in Essential Minerals: Canned pinto beans are packed with essential minerals like iron, magnesium, and potassium. Iron is crucial for transporting oxygen throughout the body, while magnesium supports bone health and potassium plays a role in maintaining healthy blood pressure levels.
4. Heart-Healthy: The low sodium content in canned pinto beans reduces the risk of high blood pressure and cardiovascular diseases. Additionally, their high fiber content helps lower cholesterol levels, further promoting heart health.
5. Antioxidant Properties: Pinto beans contain various antioxidants, such as flavonoids and polyphenols, which help protect cells from damage caused by harmful free radicals. These antioxidants may have anti-inflammatory and anti-cancer properties.
Potential Risks:
1. Sodium Concerns: While canned pinto beans labeled as low sodium are a healthier option compared to regular canned beans, they may still contain some sodium. Individuals on a low-sodium diet or those with hypertension should consider rinsing the beans before consumption or opt for dried beans, which can be cooked without added salt.
2. Flatulence and Digestive Discomfort: Some individuals may experience gas or digestive discomfort when consuming beans due to their high fiber content. Gradually increasing bean intake and ensuring adequate water consumption can help alleviate these symptoms.
3. Allergic Reactions: Although rare, some individuals may be allergic to beans. Allergic reactions can range from mild symptoms like itching and hives to severe reactions such as difficulty breathing. If you experience any adverse reactions after consuming beans, seek medical attention.
Incorporating canned pinto beans into your diet:
1. Add to Soups and Stews: Canned pinto beans can be easily incorporated into soups, stews, and chili recipes, enhancing both flavor and nutritional value.
2. Whip Up a Bean Salad: Combine canned pinto beans with fresh vegetables, herbs, and a light dressing for a nutritious and filling salad.
3. Make a Bean Dip: Blend canned pinto beans with garlic, lemon juice, and spices to create a delicious and healthy bean dip or spread.
In conclusion, canned pinto beans, low in sodium, offer a range of nutritional benefits. They are an excellent source of protein, fiber, and essential minerals while promoting heart health and providing antioxidant properties. However, individuals with sodium concerns or allergies should exercise caution. By incorporating canned pinto beans into various dishes, you can enjoy their nutritional benefits and add a flavorful, nutritious component to your meals.