Pinto Beans: Protein-Rich Legumes for Heart and Digestive Health
Pinto beans are creamy legumes rich in protein, fiber, iron, and folate. They help regulate blood sugar and support heart and digestive health.
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What Are Pinto Beans?
Pinto beans are **light brown, speckled legumes** commonly used in Mexican and Latin dishes. They have a creamy texture and mild flavor when cooked.
Nutritional Profile
Per 100 g cooked: **143 kcal**, **9 g protein**, **9 g fiber**, **27 g carbs**. Rich in **iron, folate, magnesium, potassium**, and **antioxidants**.
Benefits
- **Balances blood sugar** and improves insulin sensitivity.
- **Supports heart health** by reducing LDL cholesterol.
- **Provides plant-based protein.**
- **Aids digestion** and promotes fullness.
- **Boosts red blood cell production.**
Potential Side Effects
Raw pinto beans contain **lectins (phytohemagglutinin)** that can be toxic. Always **soak and cook thoroughly** before eating.
Culinary Uses
Used in **refried beans, burritos, tacos, stews, and soups**. Excellent for plant-based meal prep and high-protein salads.
- 1. Pinto Beans
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