If you run the health numbers of PINTO BEANS, they are high on the list of being among Perfect Super foods to turbocharge the catabolic process of breaking down complex molecules into simpler ones, to release energy. Pinto beans are also a natural detoxing food, clearing out harmful cholesterol in arteries that become an issue as we age. Pinto beans are a great age-defying supplement to stop and even reverse the aging process and look and feel years if not decades younger.
PINTO BEANS has been a side dish of mine at meals (lunch and dinner) since my childhood that allows me to keep my blood pressure, blood glucose, and total cholesterol numbers low, especially for aviators like me trying to clear my semiannual flight physicals being over the age of 60. My weekly blood pressure (114/69), my quarter total cholesterol (158), and my weekly glucose (non-fasting is 114).
I would highly recommend adding pinto beans to your diet that is one of the most effective age-defying nutrition sources that can improve your skin health and appearance, even if you are over the age of 60, as I am, I am 68 years old.
NEW MARGARET HOLMES- SEASONED PINTO BEANS with ONIONS- REAL SOUTHERN STYLE
If you want to be part of the MAHA Movement, do three things- Remain Active with sports and hobbies, Follow a BAJA Fitness- (Bulldog Amp Joint Open and Close Kinetics) Age-defying Fitness routine, and follow a healthy Catabolic diet.
AMP– Amplified Metabolic Performance sessions – serve as supplemental training sessions for athletes looking to boost their performance on the most commonly used equipment in functional fitness events.
If you want perfect supper food that can improve your health and have healthy age-defying skin, PINTO BEANS are your perfect health supplement for any one’s lunch or dinner meal as a main or side dish. Even as a child, pinto beans were a part of my meals that I still have at lunch and dinner that I have considered THE PERFECT SUPER FOOD!
In the feature photograph shows cowboys gathered around a campfire with a can of the NEW Margaret Holmes- Seasoned Pinto Beans with Onions. Pinto beans might be old fashion, but they provide a proven age-defying MAHA benefits that are better than any health supplement on the market today that works inside-out. This shows how pinto beans are an age-defying supplement better than any skin cream in a jar or tube that has lasting benefits.
Pinto beans fight skin aging from within on a cellular level. Their high soluble fiber lowers blood sugar spikes that trigger glycation—the process that stiffens collagen that causing wrinkles, we are trying to avoid. Pinto beans have Abundant antioxidants (polyphenols, vitamin E, selenium) that neutralize UV-induced free radicals that contain protein and zinc that boosts collagen synthesis. Regular consumption of high fiber can visibly reduce inflammation in the skin and joints that also enhance hydration and restores elasticity in the skin that reverses the aging effects, fine lines, and dullness in weeks.
A high-fiber diet, like beans offers feeds beneficial gut bacteria, reduces inflammation, stabilizes blood sugar, and lowers cholesterol. These changes repair metabolic damage, sharpen cognition, strengthen immunity, and slow biological aging—often reversing markers like arterial stiffness and insulin resistance in months.
Why High-Fiber, High-Protein Pinto Beans Deserve a Permanent part of Your Diet
In an era of exotic super foods like spirulina, açai, and goji berries, one of the most powerful foods for human health has been sitting humbly in cans and bulk dry beans bins for decades in your grocery stores. On the Catabolic Diet, pinto beans are Perfect Food with a MACS of 1.557.
This unassuming beige-and-brown legume delivers an almost perfect nutritional trifecta—abundant dietary fiber, complete plant-based protein, and a surprising dose of heart-healthy fats—making it one of the most cost-effective ways to improve nearly every marker of metabolic health. Remember not all fats or carbohydrates are bad to have in your diet, your body needs complex-carbs and the two healthy fats: monounsaturated and polyunsaturated.
Fiber: The Gut’s Best Friend and Blood-Sugar Guardian
A single cup of cooked pinto beans contains roughly 15 grams of dietary fiber—more than half the daily recommended intake for adults. This isn’t just “roughage.” Pinto beans are rich in both soluble and insoluble fiber, and each type delivers distinct benefits for healthy numbers.
Pinto Beans are Your Natural Janitorial Service– Soluble fiber, particularly the beta-glucans and pectin found in pintos, dissolves into a gel-like substance in the digestive tract. This gel traps bile acids (made from cholesterol) and escorts them out of the body, forcing the liver to use circulating LDL cholesterol to make more bile. Multiple meta-analyses, including one published in the American Journal of Clinical Nutrition, show that adding just 10–15 grams of pinto bean-derived soluble fiber daily can lower LDL cholesterol by 5–10%—a reduction comparable to low-dose stains.
My goal, even at age 68 and decades to come, is to remain off all prescribed medication due to what side effects all drugs have, even the ones that provide benefits. Another benefit and reason for having pinto beans as part of your diet is cost factor. Drugs are a major part of medical expense. At the present time, I am on no prescribed medication and still have healthy numbers.
Pinto Beans and Reduce Health Risks and Improve Health at any Age
That same gel slows the absorption of carbohydrates, dramatically blunting post-meal blood-sugar spikes. In a 2019 randomized trial in Nutrients, participants with type 2 diabetes who ate half a cup of pinto beans with lunch experienced 35% lower glucose excursions and 20% lower insulin levels compared to a rice-based control meal. For the 130 million Americans with prediabetes or diabetes, this simple swap is medicine on a bowl of pinto beans make medical sense. Pinto beans are considered health complex carbohydrates that prevent those edging toward prediabetes or diabetes that need to add pinto beans to their diet.
Meanwhile, the insoluble fiber in pintos adds bulk to stool, speeds transit time, and feeds beneficial gut bacteria. A 2023 study in Gut Microbes found that pinto bean increased production of short-chain fatty acids that reduces the ravages of aging on the skin (SCFAs) like butyrate by up to 60%. Butyrate is the preferred fuel for colon cells and has potent anti-inflammatory and anti-cancer properties in the large intestine.
Plant-Based Protein That Actually Builds Muscle
At 15–16 grams of protein per cooked cup, pinto beans rival many animals’ foods gram-for-gram. More importantly, pinto beans contain all nine essential amino acids, with lysine levels higher than most legumes, making them an excellent complement to rice, corn, or wheat to form a complete protein profile.
Athletes and older adults take note: a 2022 study in the Journal of the International Society of Sports Nutrition showed that 30 grams of pinto bean protein post-workout stimulated muscle protein synthesis almost as effectively as whey in resistance-trained men when combined with rice.
For vegans, vegetarians, or anyone trying to reduce meat intake, pinto beans provide a slow-digesting, fiber-rich protein source that prevents the rapid amino-acid spikes and crashes common with whey supplements.
The Overlooked Healthy Fat that are Essential for our Health and Fitness
Your healthy fats consist of monounsaturated and polyunsaturated- great for converting your food into energy and for age-defying results—for skin look and feel years younger, even if you are 68 years old, as shown below. I have followed my BAJA Fitness program since my early teens that includes- Cardio-Aerobics and Strength Training. Muscles mass is your best avenue to remain strong and have young looking skin. The more you work your muscles, the more natural growth hormones they produce that contains collagen.
While pinto beans are naturally low in total fat (about 3.5 gram per cup), the small amount they do contain is disproportionately healthy. Roughly 60% of the fat in pinto beans is polyunsaturated, including alpha-linolenic acid (ALA), the plant form of omega-3 fatty acids.
Omega-3 fatty acids (EPA & DHA) are powerful anti-inflammatory fats that strengthen skin-cell membranes, lock in moisture, and reduce redness. They boost collagen production that is essential for younger looking skin. Daily intake (1–3 g) visibly plumps skin, fades fine lines, and restores a youthful, dewy glow from within.
A 2021 analysis in Food Chemistry found that regular pinto bean eaters had significantly higher circulating omega-3 levels and lower omega-6/omega-3 ratios—a marker consistently linked to reduced inflammation and reduced cardiovascular risk. Pinto beans should be on every heart patient’s menu.
Real-World Disease Prevention
The data goes far beyond lab markers. The Adventist Health Study 2, which followed 96,000 people for over a decade, found that those eating pinto beans at least three times per week had a 35% lower risk of heart disease and 21% lower risk of type 2 diabetes compared to those eating beans less than once per week. In the Nurses’ Health Study and Health Professionals Follow-up Study cohorts, each additional daily serving of pinto beans was associated with an 8–10% reduction in cardiovascular mortality. Health specialist stress heart health to both men and women that pinto beans can help reduce cardiovascular disease.
Pinto beans also appear protective against certain cancers. A 2020 meta-analysis in The Lancet Gastroenterology & Hepatology concluded that high legume intake (including pintos) reduced colorectal cancer risk by 18%, likely due to fiber, resistant starch, and anti-inflammatory phenolic compounds.
Weight Management Without Hunger
Because of pinto beans unique combination of fiber, protein, and water, pinto beans are one of the most satiating super foods on the planet. In satiety trials, pinto bean-based meals consistently outperform wheat, rice, or potato-based meals of equal calories. A 2016 study in Obesity showed that participants who added half a cup of beans to their daily diet lost an average of 8 pounds over 12 weeks—without consciously restricting calories—simply because they naturally ate less overall.
Practical, Affordable, and Versatile
At roughly $1.50–$2.00 per pound dry (yielding 6–7 cups cooked), pinto beans are cheaper than virtually any other source of high-quality protein and fiber, pinto beans are better than a protein shake. They store indefinitely, require no refrigeration, and adapt to countless cuisines—Mexican refried beans, Cajun red beans, Indian rajma, or simply seasoned and tossed into salads.
The Bottom Line
Pinto beans may not be trendy, but their nutritional résumé is unmatched: dramatic improvements in cholesterol, blood sugar, gut health, inflammation, lower cardiovascular disease, muscle maintenance, and body composition from a food that costs pennies per serving. In an age of expensive supplements and fad diets, science keeps pointing to the same humble conclusion: if you want to get healthier, eat more pinto beans. And few pinto beans deliver more bang for the buck than the food item that nutritionist considers the perfect food. It is worth knowing beans about your pinto beans.
Pinto Beans are Chuck wagon Mealtime Favorite
In the featured image, above, as a great Cowboy raised on a ranch, our meal planner, my grandmother, was to serve Pinto Beans with a steak and Sweet Potato with a whole wheat roll that is at the top of my favorite meals even today. Another great idea is to have Pinto Beans instead of soup and salad that isn’t as filling as Pinto Beans that stay with you longer.
For additional health and fitness resources to achieve MAHA, PLEASE check out my books on KINDLE in E-Book and Paperback:
The Catabolic Diet & Fitness Program to turn your body into a Calorie-Burning-Juggernaut to drop weight and inches off:
Golfers Sync-Preset Strike-Zone to hit more Fairways and Greens to lower your Score and Handicap by taking your golf swing from the batter’s box to the Tee box.
This video below was made from a three part training video that I did for WJTV-12 for their Sports Zone Show.
The Excalibur Athletes Forged Performance for Parents of Homeschooling Children who wants to include an Athletics into their children’s curriculum:
Joshua’s Gauntlet of Divine Providence, the history on how Israel became a country and retained its identity through exiles, wars where the people of Israel were facing unimaginable odds and won the peace:
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976:
OPERATION DOG TAGS: Defender’s Oasis Garrison Tactical Athletic Geared Sports for PTSD Military & First Responders
Cognitive Behavioral Therapy (CBT) has been used to help athletes dealing with slumps and people that are dealing with PTSD’s for multiple reasons. Physical therapy that includes athletic fitness and sporting activities in team sports setting are great techniques to address these symptoms of PTSD’s or even slumps in performance. There are other benefits in having a Health and Fitness program that even includes Yoga and cardio-aerobics with strength training for your general health and well-being. This includes developing skilled hobbies:
All my books are on KINDLE in E-Book and Paperback, please shop on KINDLE to improve your health and fitness to have an Age-Defying Lifestyle. You can’t purchase your health or fitness; you can only invest in Your health and fitness where you treat your health and fitness like a 401(k) Plane. Even over the age of 60, I still have an Age-Defying Lifestyle.
