7. Pinto Beans

Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried.

One cup (171 grams) of cooked pinto beans contains roughly.

• Calories: 245
• Protein: 15.4 grams
• Fiber: 15.4 grams
• Folate (vitamin B9): 74% of the RDI
• Manganese: 39% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Pinto beans may help reduce blood cholesterol.

A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol (fats) in the blood.

Another study showed that pinto beans may reduce LDL cholesterol as well as increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health.

Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal.

SUMMARY

Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either 

whole or mashed.

Source