Pinto and black beans are delicious, packed and good for you. But they have some major differences in taste, texture and nutrition, nutritionists say. And these factors help you choose the right beans for your diet.
When it comes to most nutrients, including fiber and protein content, the two bean varieties are roughly the same, Shelly Wegman, a registered dietitian at UNC Rex Nutrition Services, tells Today.com.
As Today.com explained before, fiber is important for gut health. But most of us in the US don’t eat it well. Obtaining the right fibers can also help your body maintain healthy cholesterol and blood sugar levels.
A high-fiber diet is also associated with lower blood pressure and lower risk of breast cancer in women, Wegman adds.
But it’s not all the fiber these beans have to offer. Bean anthocyanins, a type of antioxidant compound, help “increase insulin sensitivity.”
Like most legumes and beans, black and pinto beans are full of other micronutrients. Grace DeLocha, registered dietitian and spokesman for the Academy of Nutrition and Nutrition, today.com said.
“Pinto and black beans are both good sources of fiber, protein and carbohydrates,” she says. It also contains essential minerals such as iron and magnesium, as well as vitamin B9 (folic acid), Derocha added.
So when you are facing an important decision on which beans to eat – for example, alongside your favorite high-speed Mexican restaurant – is there an obvious answer? Is Pinto or Black Beans healthier for you?
Pinto Bean Nutrition
a Reduced canned pineto bean half cup serving Includes:
- 173 calories
- 22 grams of carbohydrates
- 6.81 gram fiber
- 6.79 grams of protein
- 0.7 grams fat
Black bean nutrition
just Reduced Sodium Canned Black Half Cup Beans offer:
- 109 calories
- 20 grams of carbohydrates
- 8 grams of fiber
- 7 grams of protein
- 0.3 grams fat
Also, quite a few essential minerals such as copper, iron, magnesium and phosphorus can be found in both Pinto and Black Beans.
protein
Pinto and black beans provide similar amounts of filling and plant-based protein. However, black beans have a “slight edge” when it comes to protein, Delocha points out.
Pinto Beans provide about 6 grams or more protein per half cup, while black beans contain 7 grams for the same serving.
fiber
Again, both beans are rich sources of healthy gut fiber, and also have benefits in heart health and blood glucose regulation.
And, like protein, the black beans come out a little bit forward, containing a whopping 8 grams of fiber per half cup.
Other nutrients
Both Pinto and Black Beans contain a lot of other nutrients. In particular, they are both excellent sources of important minerals, especially copper and iron.
Both contain antioxidants, and black beans provide more for their darker colours. Black beans are especially rich in saponins and anthocyanins, flavonoid caempferols, quercetin, catechins and myriketins. Compounds have potential cancer-fighting and cardioprotective properties, Derocha says.
Similarly dark beans contain a lot of these antioxidant compounds, Wegman adds.
Pinto beans, meanwhile, is high in folic acid and B vitamins, Delocha says. It also contains about 20% of daily vitamin B6, and Wegman supports your metabolism and immune system. Pinto beans also contain the same anti-inflammatory and antioxidant compounds as black beans containing catechins, caempepherol and quercetin, explains Derocha.
Cooking and preparation issues
Also, beans have a noticeable difference in taste and texture, which could be more suitable for the dish you are making either.
Both are great in soups, but black beans tend to retain a little more shape and texture, making them the perfect vegetable salad ingredient and salsa base. You can also form them into meatless burgers or sneak them into brownies for a fiber boost by utilizing the dark colour.
However, Pinto beans are “creamy and have a more earthy flavor,” says Wegman. In addition to soups and chili peppers, there is a texture that is perfect for mashing and dipping. Of course, Pinto Beans is also the appeal of revived bean orders.
According to the nutritionist, you can also purchase dried beans in bulk and then soak them yourself and cook them yourself. This method is more time-consuming, but is very cost-effective, with the resulting beans being naturally lower in sodium than canned beans.
“Dried beans are truly an incredible nutritional bang for your money due to their protein and fiber content and are very pretty inexpensive,” Wegman said, adding that the soaking and cooking process can be significantly reduced in a pressure cooker or instant pot.
But if soaking and cooking dried beans simply isn’t included in the curd, canned beans are still a “good alternative,” she adds.
If you choose canned food, try purchasing without adding salt. However, if you purchase with additional salt, you can rinse the liquid and remove about 25% of the sodium, says Wegman.
Should I eat pinto beans or black beans?
Pinto and black beans have very similar nutrients, experts say, and either of them could be a healthy source of fiber and protein. However, there are a few considerations to consider when selecting these beans.
First, black beans have a low glycemic index and derocha may be a better option for people with diabetes or prediabetic diabetes. On the other hand, she says that Pinto beans are easy to digest, so people with digestive problems may prefer them.
Beans are generally fairly cost-effective, but black beans tend to be the cheapest because they are a tough plant that can be used all year round, Wegman explains.
Whether it’s Pinto Beans or Black Beans, you’ll end up in most of your protein, fiber, vitamins, minerals and antioxidants. If you are truly forced to make a choice, black beans come up on top in both fiber and protein, but only in a few grams.
In the end, both types of beans are very healthy and nutritious, so you’re not really wrong. And there’s no reason not to include both in your meal.
