There Are Several Types Of White Beans
Although cannellini beans are the most common kind of white bean, a few others are worth mentioning.
Navy beans, also called pea beans, are small, oval-shaped white beans. Theyre a little milder in flavor and most commonly used for baked beans and certain soups.
Great Northern beans are smaller than cannellini beans but larger than navy beans. Known for their delicate, nutty flavor, theyre usually added to casseroles and soups.
Baby lima beans, or butterbeans, are small with a rich, creamy texture. Like other white beans, theyre common ingredients in casseroles, soups, and stews.
As all white beans are similar in flavor, you can use them interchangeably in recipes.
White beans range in size and flavor profile, though cannellini beans tend to be the most popular.
White beans are a nutritional powerhouse, as theyre packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.
A 1-cup serving of cooked white beans provides (
- Copper: 55% of the Daily Value
- Folate: 36% of the DV
- Iron: 36% of the DV
- Potassium: 21% of the DV
- Thiamine: 17% of the DV
- Phosphorus: 28% of the DV
- Magnesium: 26% of the DV
- Zinc: 22% of the DV
- Calcium: 16% of the DV
- Vitamin B6: 12% of the DV
- Riboflavin: 6% of the DV
- Selenium: 4% of the DV
As you can see, white beans are particularly rich in copper, folate, and iron.
White beans provide a good source of protein, an excellent source of fiber, and several essential nutrients.
Find Out Exactly Where Beans Fit Into Our Diet
Certain foods can be confusing when it comes to figuring out where to fit them in the diet. For example, potatoes are technically a vegetable, but because they provide about 15 grams of carbohydrate per serving, they actually are considered a carbohydrate.
Beans are a similar story. While beans, peas, and lentils are vegetables, theyre considered starchy vegetables because of their carbohydrate content and health experts recommend treating them as a carbohydrate exchange. On a plant-based diet, beans can contribute significantly towards your daily protein needs. However, you still want to be mindful to keep them within the context of a meal that provides some healthy fat and does not contain excessive amounts of carbs from a lot of additional grains or starchy vegetables.
Hummus is also considered a carbohydrate source because its made from beans and provides some protein, but you would need to eat a lot of it to meet your needs. A 2-tablespoon serving provides around 75 calories and offers about 2 grams of each fiber and protein.
That said, beans are a great carb choice. In addition, because of their high protein and fiber content, they break down slowly so you stay full for longer and experience more stable blood sugar and energy than you would if you ate a similar amount of simple carbs, like white bread or a pastry.
Here are a few delicious, well-balanced ways to incorporate beans into your diet:
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Are Pinto Beans Healthy Here’s What A Dietitian Has To Say
Like other bean varieties, pinto beans are a plant-based protein that adds flavor, texture and color to an array of dishes. What might surprise you is that pinto beans are the most popular type of beans eaten by Americans, claiming the top spot among all the bean varieties. What makes this versatile bean so well-loved? Are pinto beans healthy? Read on to find out the nutrition, health benefits, potential drawbacks and ways to enjoy pinto beans.
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Pinto Bean Preparation And Useful Tips
Before cooking dried beans or enjoying canned beans, look to these useful tips.
- Discard the soaking water and start with fresh cold water to cook your beans.
- Wait until the end of the cooking process to add flavors containing acid, such as lemon juice or ketchup.
- Always rinse your canned beans to remove excess sodium.
Pinto beans can be subbed in and out of recipes effortlessly for when you find yourself without a particular type of bean in the pantry.
- Substitute black beans for use in refried beans.
- Substitute kidney beans for chili recipes that call for pinto beans.
- Use pinto beans instead of navy beans for baked bean recipes.
- Pinto beans can be used in place of chickpeas for a hearty hummus.
- Use pinto beans to add bulk to ground beef, chicken or turkey to make your meat go further.
Recipes With Pinto Beans
Pinto Beans: An Introduction
Pinto beans are a variant of common beans, considered one of the most popularly grown bean crops in the Southwest United States of America and Northern Mexico. The bean is known as Poroto Frutilla in South America, feijão carioca in Brazil, and feijão Catarino in Portugal. They are a part of the beans family, including green beans, kidney beans, red beans, and wax beans.
Pinto beans are high in complex fibre, vitamins, minerals, and other nutrients. The beans also have a low-fat percentage, making them a natural source of low-fat food, and the beans are an excellent vegetarian source of protein.
People often use dried beans in Mexican cuisines, making them nutrient-rich. They are popularly utilised as filling in tostadas, burritos, or tacos or as an entree served with a side of tortilla or sopaipilla.
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When To Avoid Beans On Keto
In general, you should avoid beans as much as possible on a low-carb or ketogenic diet. This is especially true if youre following the traditional form of the SKD or if youre not fat-adapted.
At the beginning stages of the keto diet, while your body is first transitioning into fat-burning mode, its essential to keep your carbs very low. Its strongly advised to avoid beans during these first few weeks to ensure that you get into ketosis.
Everyones body is different, which means you may process carbs differently than your neighbor. You also might be able to handle a small portion of beans without getting kicked out of ketosis once youre fat-adapted.
Some people may be able to play with having a half cup here and there. However, some people will get kicked out of ketosis with less than that. Youll have to find out for yourself where you fall on the spectrum.
If youre fat-adapted and you want to try to incorporate a small portion of beans into your keto diet, do so slowly. Check your ketones after a meal with beans and see how your body responds.
If youre doing a CKD or TKD, you may have more wiggle room. Many athletes find they can tolerate more carbs than sedentary folks.
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Ways To Prepare Pinto Beans
You can purchase pinto beans either dried or in a can 2. They are usually available year-round. If you buy dried pinto beans as part of your low-carb diet, you can fix them in several ways 12. Soak dry pinto beans for eight hours 2. Use a pressure cooker to cook them for 18 minutes. If you don’t have a pressure cooker, simmer them on the stove for about two hours. Then they are ready to eat. Enjoy them with a piece of turkey or a grilled chicken breast. You can warm up canned pinto beans on the stove or in the microwave for a quicker meal 2.
Some people on low-carbohydrate diets use pinto beans in salad 2. Open a can of pinto beans and add them to your lettuce salad with low-carb dressing, and you have a balanced, healthy meal 123. You can also puree pinto beans and use them as a dip with low-carb vegetables such as mushrooms, cucumbers, celery or radishes 123.
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What Are Beans Are They Actually Healthy
Beans are just a type of plant seed, and people have been eating them for about as long as weve been cooking. From lima beans, to black beans, to green beans, it would be difficult to find people in the modern world who havent eaten their fair share of beans.
They all contain good amounts of soluble fiber, carbohydrates, protein, folate, and iron, and due to their macronutrient content, many people believe that beans should have a place in anyones diet. Theyre also extremely cheap and keep you full due to their high protein content.
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Are Beans Fast Or Slow Carbs
Whole grain foodssuch as oatmeal, whole wheat bread, brown rice, lentil soup and beansare great slow carbohydrates. Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the bodys cells.
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What Are Some Good Bean Substitutes
Now that you have all the information you need on beans and their relationship to the keto diet, you might be wondering how you can work other low-carb, similarly-textured foods into your everyday eats and meal prep. Here are some great go-to options, according to Sheth.
- Mushrooms. Because of their textured and earth-y taste, chopped mushrooms are a great substitute for any bean-centered meals if youre looking for a swappable option.
- Eggplant.Consider other low-carb vegetables as a swap for beans, says Sheth. She recommends changing out carb-heavy options like hummus for eggplant-based dips like babaganoush.
- Peanuts. Yep, boiled peanuts are legumes, and they can totally be a go-to if youre looking for a bean substitute. Why? They are low in carbs and can provide a similar texture to dishes, says Sheth.
- Avocado. Looking for a high-fat, low-carb substitute for your favorite beans? Avocados or dips like guacamole are a flavorful and easy-to-incorporate option, Sheth says.
- Ground meat. High-protein, lean ground meats are also a flavorful and filling substitute for beans, if youre not on a vegetarian or vegan diet.
The bottom line: Beans can totally be part of a keto diet if you consume low-carb beans, like green beans and black soy beans, and keep track of your portions.
Which Beans Are The Most Keto
Beans containing the lowest amount of net carbs per serving include:
- Green beans. Green beans are one of the best keto-friendly beans available because a cup of green beans only has 5.8g in net carbs. Eat great beans tossed in salt, pepper, and lemon juice alongside grilled chicken for a low-carb, protein-packed meal.
- Black soybeans. Black soybeans are touted as the champion bean for ketoers, and while they still have lower carb counts then most other beans, they may not be as low-carb as commonly thought. Eden Foods Black Soybeans recently changed their label to 10g of net carbs per cup, which is substantially different from what the USDA reports . That varies by brand, too. If you apply the same USDA weight to Shiloh Farms black soybeans, that amount goes up to 24.4g net carbs per cup. The bottom line? Black soybeans are probably more keto-friendly than most other types of beans, but as with all beans you should approach this one with caution and keep your portion sizes to a minimum.
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Can You Eat Beans On Keto
Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. However, low-carb bean alternatives such as green beans can be enjoyed in moderation.
Additionally, those following a cyclical or targeted ketogenic diet may be able to incorporate higher carb beans into their diet during carb-up days .
How Many Carbs Are In Baked Beans
Baked beans are one of the most popular foods in America, and they are also one of the most carb-y. In fact, many people believe that baked beans have more carbs than other foods. Heres how much carbs are in a typical serving of baked beans:
There is 1 gram of carbs per tablespoon of cooked beans. This means that a serving of baked beans has around 8 grams of carbs.
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Vegetarian Bean And Rice Burrito
Serves: 4 servings
- Hot sauce, or to taste: 1 tbsp
- Pinch of salt to taste
- Get all the ingredients.
- Toss cooked rice and chopped cilantro in a large bowl, then add lime juice. Heat until hot in the microwave or stove, then stir well.
- In a separate pan, sauté the onion in oil for 5 minutes or until tender. Add the garlic and cook for another 2-3 minutes.
- Reduce the heat to medium-low and add the pinto beans, chilli powder, cumin, and spicy sauce. You can season with a pinch of salt if needed. Cook for 5 minutes, or until the beans are well heated.
- Fill flour tortillas with the cilantro-lime rice, black bean mixture, and additional toppings.
- Fold the burrito: Wrap in the short ends, then fold one long side over the filling and gently press to tighten the fold before rolling up the rest of the burrito.
- Serve immediately after cutting in half.
What Are Beans Are They Healthy
Beans are among the oldest cultivated plants in the world. Some sources trace the dietary use of beans back 20,000 years to ancient Eastern cultures.
As part of the legume family, beans are one of the best sources of plant-based protein available. Theyre inexpensive to grow and can be found in cuisines worldwide. Theyre especially practical in countries where meat is expensive, providing affordable sustenance for the masses.
Some health benefits associated with beans include a lowered risk of type 2 diabetes, blood sugar control, blood pressure, reduction in LDL cholesterol , and weight loss.
Beans are also rich in dietary fiber and provide a good source of many vitamins and minerals. Heres a closer look at a couple of examples.
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Health Risks Of Pinto Beans
The biggest concern with eating more beans is the drastic increase in fiber, especially if you are eating more than one serving. Eating more fiber than you usually do can cause gas, bloating and cramps.
While excess gas isn’t a health risk, you shouldn’t let this embarrassing side effect deter you from eating beans.
Tips for Preventing Gas From Beans
- Soaking your beans before cooking them can reduce the flatulence-causing oligosaccharide content by 76 percent, per May 2014 research in the American Journal of Clinical Nutrition.
- Try increasing your fiber and pinto bean intake gradually to avoid the uncomfortable side effects and drink plenty of water to help all that fiber move easily through your digestive system.
Pinto beans are not known to have any interactions with medications, but if it worries you, have a conversation with your doctor about your diet and current medications.
Variations To This Recipe:
- Crock-Pot Option: Most of the time, I make my chili on the stovetop but, if you prefer, you can also use a slow cooker. Add your browned beef and other ingredients to the crockpot and cook on low for 4-6 hours. You may want to reduce the amount of beef broth as it wont cook down in the crockpot like it would on the stove.
- Bring on the Heat: If you like your chili hot, you can always add jalapeÃ±os, hot sauce, crushed red peppers, or more chili powder to this chili keto recipe.
- Instant Pot Keto Chili Version: If you love cooking in the Instant Pot, check out this Instant Pot Keto Chili Recipe.
- Swap out the ground beef for ground turkey or ground sausage
- Add additional seasonings such as oregano and paprika.
- A tablespoon of tomato paste can add a bit of boldness to the flavor
- Add additional veggies like riced cauliflower, green beans, zucchini, red bell peppers, to name a few options
- A tablespoon of salsa adds a nice bit of added flavor
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Can I Eat Heinz Baked Beans On Keto
If youre on the keto diet, you can definitely enjoy Heinz Baked Beans! This delicious food is a great source of protein and healthy fats, and its also low in carbs. Just make sure to follow these tips to ensure your beans stay on track:
Black Beans And Pinto Beans Which One Is Healthier
Beans, of all sorts, are famous for being a healthy addition to ones diet. But between black beans and pinto beans, which one is more beneficial for your health? To answer this question, lets take a look at the nutrient content in 100 grams of black and pinto beans.
As you can see, theres not much of a gap between black beans and pinto beans in terms of nutritional content. The only noticeable difference is in their sodium value, as pinto beans contain more than double the amount of sodium found in black beans.
The amazing health benefits of black beans that you might not know. Watch this video:
Black beans and pinto beans contain almost the same amount of calories per 100 grams and are full of essential nutrients. Thanks to their high protein and fiber content, they can both be used as nutrient-packed alternatives to meat.
Additionally, black beans can also contribute to weight loss and decrease the risk of diabetes. At the same time, pinto beans have been scientifically proven to help reduce the amount of bad cholesterol, which in turn brings down the possibility of heart diseases .
One downside to black beans and pinto beans is that they are quite gassy, which can cause bloating and gas pain.
To avoid this, you can go for canned beans instead of dried beans since theyre typically easier to digest. You should also soak the beans well before or after boiling to reduce some of their gas content.
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