Meta-Description: Beans are the staple diet in Latin American food which contains protein content. Here is a list of ways by which we differentiate Pinto beans from Black beans.
Beans and other legumes are considered healthy staples in plant-based diets which is important according to Nutrition con Sabor-Latin American heritage diets. As more people are getting curious about plant-based proteins, it is difficult to predict whether there is a healthy bean exists or not in this entire world. People of the Latin world have thus decided to decide between black beans vs. pinto beans, considered as common legumes in Latin American Food. There is a tough decision to make as to which bean is appropriate to maximise our nutrition which is dependent on this plant-based diet.
Here is a list of health benefits of pinto beans and black beans, in particular, to decide which one to consume for a healthy diet.
Health Benefits of Beans
Beans are regarded as one of the top healthy protein sources as recommended by the Harvard School of Public Health and the USDA’s Dietary Guidelines for Americans. But the question arises whether the consumption of beans supports our health.
Health Outcomes
Consumption of beans reduces LDL cholesterol and reduces the chance of cardiovascular disease. Patients suffering from type 2 diabetes when consuming beans help manage their blood sugar.
Fibre
The main advantage for us perhaps is that beans are a great source of fibre. According to the studies conducted the fibre content of most legumes lies somewhere between 6 and 11 grams per 100 kg serving.
There is a recommendation from USDA for our reference that says that adult men consume 38 kg of fibre every day and adult women consume 25 kg of fibre every day. It means that beans can contribute to approximately 1/3 of a woman’s daily fibre needs.
It is an important fact because high consumption of fibre leads to lower chances of breast cancer and lower chances of death from heart disease and cancer. In addition, fibre helps in digestion and helps in the free movement of the bowels by preventing constipation.
Protein
Beans are considered staple foods for anybody interested in consuming a plant-based diet as they are a good source of vegetarian protein.
It contains an approximate value of 7 grams of protein per ½ cup serving which makes it even more easy to accumulate protein content in our body rather than by consuming meat.
In addition, the consumption of beans is considered as important for the growth and repair of tissues in our body. Since we are consuming beans which have been considered as a substitute for protein, it makes our body feel fresh and lively.
Iron
Many people all over the world consume red meat to be mistaken for its exorbitant amounts of iron content. But the fact of the matter is that iron content in beans is considerably higher than red meat.
The researchers have found that a ½ cup serving of beans satisfies 18% of the needs of an adult woman who is desperately in need of large quantities of iron content. However, the exact amount of iron varies after the bean is cooked.
Since iron cannot be absorbed as efficiently by most human beings, we should try to consume beans along with Vitamin-enriched foods like salsa which is prepared from tomatoes.
Pinto Beans Nutrition
Pinto beans are exclusively found in most Mexican food and southwestern American food like Tex-Mex. As expected, an average person does not usually associate pinto beans with healthy food.
The following are the nutritional contents of Pinto beans which is as follows:
Carbohydrates
A half-cup of pinto beans contains about 22 grams of carbohydrates, out of which many are considered as hard to digest.
Proteins
There are 7.5 grams of protein present in ½ cup of Pinto beans.
Fibre
One and a half cups of Pinto beans contain 7.5 grams of fibre.
Vitamins and Minerals
Pinto beans contain important vitamins and minerals which might vary according to the needs of the consumer. These include:
• 0.17 mg Vitamin B1(~15% daily needs)
• 147.1 micrograms Folate (~37% daily needs)
• 1.8 mg Iron (~10% daily needs)
• 42.7 mg Magnesium (~13% daily needs)
• 372 mg Potassium (~14% daily needs)
• 0.8 mg Zinc (~10% daily needs)
The daily values are calculated according to the needs of an average adult woman. Pinto beans (and kidney beans) have some of the highest antioxidant activity when compared to other common beans.
Common Preparations
Pinto beans are often associated with Mexican food. They are mostly served as refried beans, whole stewed beans, or in a soup. Stewed pinto beans like frijoles charros or frijoles borrachos contains some vegetables are often cooked with bacon. Refried beans are stewed pinto beans which are then pan-fried and mashed. The fat which is used in refried beans is traditionally lard but rather it is not unusual for people to use olive or vegetable oil instead.
Black Beans Nutrition
Black Beans form a staple diet in Cuba, certain regions of Mexico, and the American southwest. In the United States, it has attained a unique identity as it is often used in salads or as a substitute for red meat.
The nutritional facts of black beans are given below which is as follows:
Carbohydrates
A ½ cup serving of cooked black beans contains about 20 g of carbohydrates. This is considered an appropriate quantity of carbohydrates which is sufficient for one meal. In addition, the carbohydrates present in black beans are considered as healthy and complex.
Protein
One and a half cups of black bean contains about 7.5 grams of protein per serving which is equal to one ounce of meat.
Fibre
Half a cup of black beans contains about 7.5 gm of fibre. It fulfills the needs of about 20-30% of an adult’s daily fibre needs in just one serving.
Vitamins and Minerals
Black Beans contain a rich resource of different vitamins and minerals. The mineral content in half cup serving is as follows:
• 0.2 mg Vitamin B1 (~19% daily needs)
• 128.1 micrograms Folate (~32% daily needs)
• 1.8 mg Iron (~10% daily needs)
• 60.2 mg Magnesium (~19% daily needs)
• 305 mg Potassium (~12% daily needs)
• 1 mg Zinc (~12% daily needs)
The daily values are calculated according to the needs of an average adult woman. Black beans contain high levels of anthocyanins- an antioxidant which on using lowers the risk of heart disease and cancer because of its dark colour.
Common Preparations
Black beans nutritional statistics are impressive but we should also be aware of its cooking techniques. The most common black bean dish is the Cuban black beans which is typically served with white rice. It has a unique flavour with a sauteed vegetable base called Sofrito. Sofrito contains anti-inflammatory benefits possessed from the effect of cooking vegetables like onion and garlic in olive oil.
Are Black or Pinto Beans healthy for our diet?
The major nutrients like carbohydrates and protein are present in both Pinto beans as well as Black beans. Pinto beans contain high Foliate content while Black beans contain high quantities of magnesium and potassium. Also, Pinto beans have high antioxidants overall while Black beans contain a special type of antioxidants called anthocyanins. These minor differences in quantities do not make a significant difference in anyone’s health.
Conclusion
Thus, the healthier beans are the beans that we consume regularly. Its health benefits are of prime importance for heart patients. It acts as a standing force against various heart diseases. Any average person who consumes beans is bound to get greater health benefits. Beans provide a balanced diet comprising protein, fibre, fat, and carbohydrates, and that matters the most for our health.
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