Each type of bean will have different uses and purposes. Distinguish Navy beans from Pinto beans? Let’s find out through the article “Navy Beans vs Pinto Beans” right here. Let’s compare their colors, flavors, and uses.
- 1 Navy Beans vs Pinto Beans
- 2 Nutritional value
- 3 Health benefits
- 4 How to grow beans
- 5 The simple way to prepare at home
- 6 Conclusion
Navy beans are creamy white beans with a thick and smooth texture. It is also known as Pearl Bean, Boston Bean, and Haricot Bean. Navy beans are native to the Americas and the name navy beans were coined by the United States Navy in the mid-1800s. It was a staple in the United States Navy in the 20th century.
Navy green beans are medium in size, smaller than white cannellini, and slightly flattened in shape. Due to their high fiber content, navy beans quickly soften when cooked and are very popular in many dishes such as soups and cakes. This bean has a low glycemic index (ranging from 27 to 40%), which is good for patients with diabetes.
#2. Pinto beans?
Pinto beans – also known as chrysanthemums (spotted beans), are a very “famous” bean in the US and Mexico for their very good nutritional benefits. This Indian-origin bean has red or white skin and is as popular as soybeans. Due to their characteristic aromatic flavor and rich in protein, pinto beans are also often used to prepare soups, stews, and salad dressings.
Pinto beans are not only rich in protein but also a rich source of fiber and other nutrients. And in particular, this bean is an extremely good food source for the digestive system and helps prevent diabetes.
Pinto beans are legumes with a fairly low glycemic index (GI). GI is the glycemic index of food that reflects the rate at which blood sugar rises in the body. One serving of steamed pinto beans has a GI value of 33 – this means that after eating pinto beans, your blood sugar only rises slightly. This is also the reason why this legume is so effective in preventing and controlling diabetes.
Navy beans provide fiber and other nutrients like manganese and folate. At the same time, it also contains protein, vitamin B1, magnesium, and copper.
On average, each cup of navy beans (about 182 grams) when cooked includes the following key nutrients:
- Energy: 255 kcal
- Carbohydrates: 47g
- Protein: 15g
- Fat: 1.1g
- Fiber: 19g
- Vitamin B1: 29% DV (recommended daily value)
- Vitamin B2: 7% DV
- Vitamin B3: 6% DV
- Vitamin B6: 13% DV
- Vitamin B9: 64% DV
- Vitamin C: 3% DV
- Minerals: calcium, phosphorus, iron, potassium, zinc…
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#2. Nutritious foods of Pinto Beans
The main nutritional components in pinto beans are carbs, fiber, and protein. In addition, they contain a large number of vitamins and minerals.
One cup (171g) of boiled pinto beans with salt provides:
- Calories: 245
- Carbs: 45 grams
- Fiber: 15 grams
- Protein: 15 grams
- Fat: 1 gram
- Sodium: 407 mg
- Thiamin (Vitamin B1): 28% of the Daily Value (DV)
- Iron: 20% DV
- Magnesium: 21% DV
- Phosphorus: 20% DV
- Potassium: 16% DV
#1. Reduce the risk of cardiovascular disease
Studies show that eating this legume can increase levels of good HDL cholesterol. The folate in beans lowers homocysteine levels – high levels lead to heart disease.
Furthermore, it is rich in magnesium, which relaxes blood vessels and lowers blood pressure. The fiber in this legume is equally important. It lowers cholesterol levels and helps you have a healthy heart.
#2. Energy boost
Folate in beans can be a good source of energy. There is a lot of fiber in beans, it helps convert food into energy efficiently.
#3. Improve memory
The folate beans contain contribute to brain health and memory in a great way. Navy beans contain vitamin B1, which plays a role in cognitive function. This vitamin is important for the synthesis of acetylcholine, an essential neurotransmitter. A deficiency in this neurotransmitter can lead to Alzheimer’s disease and age-related cognitive decline.
#4. Support in the treatment of diabetes
Navy beans can help lower the glycemic index. In addition, the fiber in beans helps lower blood sugar levels. The protein in fiber also helps control blood sugar and eliminate fatigue.
#5. Support weight loss
Beans are low in calories and high in fiber. That’s why it would be a great addition to a weight loss diet. The proteins and resistant starch that these beans contain also help control appetite so you don’t overeat.
#6. Fitness support
Navy beans are an excellent source of protein and fiber. Protein and fiber are also two essential substances for bodybuilders.
Fiber helps maintain a normal weight and maintain a proper insulin response. In addition, fiber also helps in better absorption of nutrients. This is important for muscle growth.
#7. Improve skin
Copper in beans acts as an antioxidant and promotes skin health. It fights free radicals and prevents premature signs of aging.
Note when using navy beans
Since these beans are rich in fiber, eating too much of them can cause cramps because the fiber has not yet been digested in the intestines. These beans can also cause bloating, diarrhea, and constipation. You should only eat about half a cup of beans in a day, not more.
Beans contain herbs and these are toxic when the beans are raw or undercooked.
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#2. What are the benefits of eating pinto beans?
#1. Regulate blood sugar and gut health
Fiber is a very important substance for the functioning of the digestive system. Most people do not reach the recommended daily fiber intake (women: 25g/day and men:38g/day).
Pinto beans are a very high-fiber food. One cup (171g) of boiled pinto beans can provide 40-60% of the DV for women and men.
When the body is sufficiently replenished with fiber, it promotes heart health, controls blood sugar levels, and supports good gut health.
#2. Rich in antioxidants
Pinto beans are packed with healthy antioxidants like polyphenols and flavonoids. These are substances that can help protect cells against damage from free radicals, thereby preventing the formation of disease over time.
Additionally, pinto beans are particularly rich in kaempferol, a flavonoid that may help reduce inflammation and reduce stroke rates.
#3. Helps regulate blood sugar
Although the carb content in pinto beans is quite high, they do not raise blood sugar excessively, as they are a low glycemic index (GI) food.
Many studies show that a diet rich in low GI foods can help improve blood sugar regulation.
In addition, because pinto beans are high in fiber and protein, they are often digested slowly, which in turn slows down the release of sugar.
#4. Support cardiovascular health
Researchers conducted a small 8-week study and found that eating ½ cup (86g) of pinto beans per day significantly reduced the amount of LDL (bad) in the blood, which helps reduce the risk of heart disease.
In another study, eating pinto beans regularly not only helped lower LDL cholesterol but also encouraged the production of propionate, a short-chain fatty acid that can lower blood cholesterol and blood pressure.
Pinto beans are also rich in magnesium and potassium, minerals that help prevent high blood pressure, which can increase the risk of heart disease.
#5. Promote weight loss
Eating pinto beans can help with weight loss because they are high in protein and fiber. These are two nutrients that can help you feel full for longer and don’t trigger cravings.
In addition, pinto beans are also rich in folic acid, so it is very good for pregnant women and the development of the fetus. Pinto beans contain the mineral potassium, which is a very good nutrient for hair and oily skin. They help improve, care for healthy hair, and prevent hair loss, split ends, and breakage.
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How to grow beans
Navy beans are harvested after the pods have dried on the tree. Navy bean plants grow up to 2 feet tall. It takes 85 to 100 days from planting to harvest.
Choose a spot in the garden that is sunny, well-drained, and fertile. Plant the seeds with a soil temperature of at least 50 F. (10 C.).
Plant 5-6 seeds in mounds about 3 feet apart. Cut weak seedlings into the ground to avoid breaking the roots of the selected plant.
Form a 3-4 pole tepee or stake around each mound. The stakes must be at least 6 feet long. As the tree grows let the vines climb up the poles. Cut it out to promote branching.
Make fertilizer next to the plant and water the well.
Keep beans well hydrated each week in the morning to prevent disease. To inhibit weed growth and help retain moisture, place organic mulch, such as straw or lawn mowing, around the base of the plant.
Plant pintos in well-drained, fairly fertile soil with a pH between 6.0-7.0.
Before planting, soak beans overnight. Beans are planted to a depth of 1 ½ inch, 4 – 6 inches apart with at least 2 feet between rows when planting pinto beans. Water the seeds daily and keep them moist. In about 8-14 days with temperatures between 70-80 degrees F. (21-26 C.), the beans will germinate. Gently prune the seedlings to 6 inches apart.
Keep the surrounding area weed-free. Feed the beans with some tea halfway through the growing season.
Harvest will take place until 90-150 days counted from the first day of seed germination.
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The simple way to prepare at home
Navy beans are available in dried and canned forms. If you cook them yourself, they need to be soaked in cold water for about 3-5 hours first. They can then be simmered for an hour or cooked in a pressure cooker for about 20 minutes.
Test for softness and enjoyment.
How to cook delicious Pinto beans
To be able to cook delicious beans and process, combine cooking with other dishes, you can refer to the simple cooking method.
– 200 grams of chrysanthemum seeds
– 2 cloves of garlic
– 1 bay leaf
– a teaspoon of cumin powder, a teaspoon of chili powder, a teaspoon of salt
– 2 liters of water
– Pinto beans remove damaged, poor-quality seeds, wash, and soak in cold water for 6 hours.
– Crushed garlic.
– Put the soaked beans, garlic, bay leaves, and salt in the pot. Add 3 cups of water to boil.
– Boil water, and add cumin powder, and chili powder.
– Cook for about 25 minutes.
– Taste until the beans are cooked, and soft, turn off the heat, and let cool.
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We have distinguished “Navy Beans vs Pinto Beans” through characteristics, uses, cooking methods… Hope the article will help you and your family while distinguishing these two types of beans. Because of the similarity in shape and taste.