Pinto beans are not particularly low in carbohydrates. However, they are a fairly nutritious source of carbs due to their high levels of dietary fiber, protein, vitamins and minerals and their low levels of fat, sugar and sodium. You actually need some carbohydrates to provide energy and stay healthy; pinto beans are a good source of these carbohydrates.
Carbohydrates
A single 1-cup serving of boiled pinto beans contains 44.84 grams of total carbohydrates. Pinto beans are very low in sugar, with only 0.58 grams of total sugar in a cup, all of which come from sucrose. The brain and nerves are particularly dependent on carbohydrates for energy, although your entire body needs them. Most people should consume between 40 and 60 percent of their daily calories from carbohydrates, according to Medline Plus by the National Institutes of Health.
Fiber
Pinto beans are a more nutritious source of carbohydrates than many high-carb foods, like white bread and pasta. One of the primary reasons for this is that the complex carbohydrates in pinto beans are quite high in dietary fiber -- each cup contains 15.4 grams. Fiber helps move your food through your digestive tract; it can also help you feel more full, preventing overeating. Adults should eat at least 20 grams of dietary fiber per day, according to the Harvard School of Public Health.
Protein
Besides the complex carbohydrates and dietary fiber content in pinto beans, another significant benefit of the beans is the 15.41 grams of protein each cup contains. Without enough protein in your diet, your body would have difficulty maintaining the health of all of your different systems' cells, and replacing these cells periodically. For that reason, beans, such as pinto beans, can be particularly beneficial for individuals who do not eat meat. Most adults need about 46 to 56 grams of protein daily, according to the Centers for Disease Control and Prevention.
Sodium
Unlike some sources of protein, pinto beans are low in sodium, as well as fat. Each 1-cup serving contains only 2 milligrams. Sodium is not always bad for you, of course, since your body needs some of it to regulate your blood volume. Too much, however, can lead to elevated blood pressure and related disorders; the massive amounts of sodium found in many processed foods mean that many people consume far more than they need. Low-sodium and nutritionally balanced foods like pinto beans can help rectify that problem.
References
- USDA National Nutrient Database: Beans, Pinto, Mature Seeds, Cooked, Boiled, Without Salt -- 1 Cup
- MedlinePlus; Carbohydrates; June 2011
- Harvard School of Public Health; Fiber: Start Roughing It!
- Centers for Disease Control and Prevention; Protein; February 2011
- MayoClinic.org; Pass on the Salt: Most Americans Would Benefit from Lower Sodium Intake; September 2009
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