Loaded with antioxidants: Beans have bioactive compounds, such as flavonoids, which are believed to act as antioxidants. Pinto beans are particularly rich in kaempferol, one of the many antioxidants present in plant-based foods. Kaempferol has properties that may effectively reduce inflammation and protect cells against free radicals, which can reduce risk of cancer.

Potential drawbacks of pinto beans

Lack of vitamin B12: Pinto beans do not contain any vitamin B12, an essential nutrient for the brain and nerves and for making red blood cells and supporting DNA production.

Gas and bloating: Eating beans may bring discomfort to some people. This is due to raffinose, a type of carbohydrate that does not get digested. If you are sensitive to gas and bloating, consider soaking dry beans overnight. Doing so may help reduce the amount of raffinose present.

How to enjoy pinto beans

You can enjoy them in many ways: as a side dish or as a protein for a meatless meal. You can also use them in soups or add them to salads, stews, rice dishes and more. Because of their soft texture, pinto beans are also perfect for dips, spreads and fillings.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.