Key Takeaways
\nBoth black beans and pinto beans are nutrient-dense and support overall health. Each provides plant-based protein, fiber, folate, potassium, and antioxidants that can help lower the risk of heart disease, diabetes, and obesity.Black beans stand out for their antioxidant and gut health benefits. Their dark pigment is rich in anthocyanins and phenolic compounds that help regulate blood sugar, reduce inflammation, and promote healthy gut bacteria.Pinto beans edge ahead in mineral content and heart health support. They contain more potassium, calcium, and folate than black beans, which can help manage blood pressure and protect the heart and kidneys\u2014making both beans valuable for different health goals.<\/p>\n
The humble bean is often overlooked as a nutritional powerhouse, and when it comes to picking a bean, it can sometimes feel a bit tricky to select which beans to add to your diet.\u00a0\n<\/p>\n
\u201cBeans are a highly nutritious addition to any diet,\u201d says Jessica Clancy-Strawn MA, RD. \u201cThey are a rich source of vitamins, including vitamin C<\/a> and seven of the eight B-vitamins\u2014thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, and folate<\/a>\u2014with the exception of vitamin B12.\u201d\u00a0\n<\/p>\n A can or tetrapack of beans can easily be drained and stirred into soup, used to top salads, added to pasta or veggie dishes, and so much more. Beans\u2019 versatility is their signature, and pinto beans<\/a> and black beans<\/a> can be enjoyed together or interchangeably. When it comes to picking which bean to eat, here\u2019s which one is better for your health goals.<\/p>\n Jessica Clancy-Strawn<\/a> MA, is a registered dietitian with nearly 20 years of experience based in Houston, Texas<\/p>\n What Are Black Beans? <\/p>\n Black beans\u2019 nutritional content, per 100 g cooked serving (approximately one cup), based on recommended daily allowances (RDA) is as follows:\u00a0\n<\/p>\n Calcium: 27 mgMagnesium: 70 mgCopper: 0.209 mgManganese: 0.444 mgIron: 2.09 mgZinc: 1.12 mgPotassium: 355 mgPhosphorus: 140 mgFolate: 149 \u00b5g<\/p>\n Black beans are legumes that are dark, oval-shaped, and smaller than a typical button. Native to Central America and South America, black beans are often found in Latin cuisine.\u00a0\n<\/p>\n \u201cNutritionally, black beans support lean muscle growth, and [can] help reduce body fat while serving as a reliable energy source<\/a>,\u201d says Clancy-Strawn. \u201cThe protein and resistant starch they contain can improve glucose tolerance, reduce fat production, and lower leptin levels.\u201d This starch can also help promote beneficial gut bacteria and reduce inflammation<\/a>.\n<\/p>\n The dark color of black beans is also nutritionally beneficial. \u201cThe seed coat of black beans contains phytosterols and phenolic compounds that, along with gut bacteria, help lower cholesterol,\u201d Clancy-Strawn adds. Because the human body doesn\u2019t easily absorb most phytosterols, they\u2019ll remain in your digestive system longer and act as prebiotics<\/a>.\n<\/p>\n What Are Pinto Beans?\u00a0 <\/p>\n Pinto beans\u2019 nutritional content, per 100 g cooked serving (approximately one cup), based on recommended daily allowances (RDA) is as follows:\u00a0\n<\/p>\n Calcium: 46 mgMagnesium: 50 mgCopper: 0.219 mgManganese: 0.453 mgIron: 2.10 mgZinc: 0.98 mgPotassium: 436 mgPhosphorus: 147 mgFolate: 172 \u00b5g<\/p>\n Pinto beans<\/a> are small, tan-hued beans native to Central America, and are typically a bit larger than black beans.\n<\/p>\n \u201cPinto beans are rich in phytonutrients and antioxidants<\/a>, which help protect the body from damage caused by free radicals. Additionally, they contain polypeptides\u2014small chains of amino acids\u2014that can inhibit the activity of \u03b1-amylase, an enzyme that breaks down starch into sugar,\u201d Clancy-Strawn explains.\u00a0\n<\/p>\n \u201cPinto beans contain more potassium<\/a> than black beans, which may help prevent, control, and manage high blood pressure\u2014offering protective benefits for both the heart and kidneys,\u201d she adds.\n<\/p>\n Pinto beans are also high in the natural proteins hemagglutinins and defensins, which can have anti-fungal, anti-diabetic, and anti-tumor properties.\n<\/p>\n Which Beans Are Better for You? <\/p>\n Both pinto beans and black beans are full of health benefits, but choosing which is better for you depends on your personal health goals.\u00a0\n<\/p>\n \u201cBoth black and pinto beans are excellent sources of protein, potassium, folate, fiber<\/a>, vitamins, and minerals,\u201d says Clancy-Strawn. \u201cThey offer significant nutritional benefits as part of a balanced diet, and contribute to the prevention of heart disease, diabetes, obesity, and certain types of cancer.\u201d\u00a0\u00a0\n<\/p>\n If you\u2019re comparing nutrient contents, pinto beans contain higher levels of vitamins and minerals, including calcium, copper, manganese<\/a>, potassium<\/a>, phosphorus<\/a>, and folate. But black beans, due to their dark color, contain more phytochemicals and have greater antioxidant capacity, higher levels of phenolic compounds, and a broader spectrum of polyphenols. \u201cThey are high in anthocyanins\u2014a type of antioxidant that helps regulate glucose levels and may reduce the risk of heart disease, among other immune-boosting effects<\/a>,\u201d adds Clancy-Strawn.\n<\/p>\n The best bean for you is the bean that best balances your diet, but most importantly, the bean that\u2019s available and enticing to eat in your regular meals or snacks. You could also consume black beans and pinto beans together in an effort to reap the health benefits from both of these healthy foods.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Both black beans and pinto beans are nutrient-dense and support overall health. 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