Beans, Beans, the Magical Fruit…

By Heide Kennedy, Arizona Farm Bureau Communications Intern

“Beans, beans, the magical fruit. The more you eat the more you…” Yeah, you know the rest! Beans are great in so many different dishes and cuisines. Us Arizonans are especially fond of our refried pinto beans to go with all of the delicious Mexican food we’re known for! In addition to being yummy and versatile, beans on their own are quite a healthy food. Not to mention, we produce some beans right here in Arizona! White beans, kidney beans, pinto beans and black beans,

According to registered dietician Danielle Crumble Smith, beans are a “nutrition powerhouse.” And, after you consider just how much nutrition is actually in each little bean, it’s hard not to agree with her. While each different kind of bean has its own unique nutritional profile, she notes that all beans are full of fiber, resistant starch, protein, iron, and polyphenols. While all beans are incredibly healthy and nutrient-dense, certain kinds of beans offer more of certain nutrients and health benefits. A few examples include:


  • Navy beans are high in manganese.
  • Adzuki beans have been shown to have a positive effect on many diseases.
  • Soybeans are a complete protein, meaning they have all 9 essential amino acids.
  • Lentils are the perfect low-carb food that is also high in protein and fiber.


Pinto beans also deserve a special shoutout, as not only are they full of nutrition too, but they are also grown here in Arizona, and play a big role lots of our Mexican dishes! Nutritionally, pinto beans are just like any other bean in that they are complex carbohydrates and have lots of protein and fiber. But pinto beans specifically, however, provide you with 74% of the recommended daily intake of folate, 36% of the recommended daily intake of phosphorous, and 33% of the recommended daily intake of manganese.

So, cook up some beans with your next meal! And if you’re making some refried beans, make sure to get some of Arizona’s own locally grown pinto beans!

For more health-related articles, or for some delicious recipes that feature beans, check out the Fill Your Plate blog!

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