Which Are Better for Protein and Fiber?

Across many nutritional categories, including protein and fiber, black beans and pinto beans are similar.

But there are a few differences. As compared to black beans, pinto beans are slightly higher in calories. They also have a bit more calcium, potassium, folate (also called vitamin B9), and selenium, an essential mineral involved in DNA and thyroid hormone production. Pinto beans also have small amounts of vitamin C, while black beans have none.

Regardless of whether you’re eating pinto or black beans, both are a healthful addition to your diet due to their fiber, protein, and micronutrient content. Adding beans to your diet could lead to health benefits such as:

• Better heart health: Numerous studies have shown links between the consumption of beans and a reduced risk of cardiovascular disease. Eating legumes in general has also been associated with a lower risk of heart disease risk factors, including high blood pressure and high cholesterol. This is because beans contain little fat but are rich in fiber and heart-healthy minerals such as calcium, magnesium, and potassium.
• Support for weight loss: Adults who include more beans in their diets tend to have a lower body weight and smaller waist circumference. Because beans are so high in fiber, eating them can make you feel full for longer periods of time, which may help you manage your weight.
• Better gut health: Both black and pinto beans have been shown to have positive effects on the gut microbiome, or the collection of bacteria and other microbes that live in your gastrointestinal tract. In general, researchers have found that pulses (which include beans, lentils, chickpeas, and peas) increase the amount of good bacteria in the gut, which benefits your immune and metabolic health.
• Lower blood sugar: Beans are considered a low glycemic index food, meaning they don’t cause a sudden or big spike in blood sugar. This makes beans a good choice if you’re looking to lower your blood sugar levels or manage insulin resistance. Even if you’re not currently watching your blood sugar levels, eating low glycemic index foods like beans can reduce the risk of developing chronic conditions such as diabetes in the future.

Although not a direct benefit to your health, eating beans is good for the planet, too. As compared to animal protein, plant-based protein such as legumes requires less water and fewer greenhouse gas emissions.

Since there are very few nutritional differences between black and pinto beans, the one that’s best for you likely depends on your taste and texture preferences. Or, you can add both to your diet.

How to add them to your diet: There are many ways to do so. Both black and pinto beans are common elements of Western or Latin American cooking. But they can be added to a wide variety of dishes, including chili or other soups, or they can be the star of a main dish, cooked alongside celery, tomatoes, onion, and spices, for example.

Canned vs. dried beans: If possible, use dried beans, since canned beans can have a lot of sodium. However, if you are purchasing canned beans, look for low-sodium options when possible.