Refried beans are a traditional Mexican side dish and a staple food for many. Their rich, creamy texture and savory flavor make them a beloved addition to tacos, burritos, nachos, and more. However, on a very low-carb ketogenic diet, their place becomes questionable. Can refried beans be part of a keto diet? Let’s take a closer look.
What are Refried Beans?
Refried beans start out as cooked pinto, black, or other beans that are then mashed and fried again in oil or lard. Traditional refried beans also contain onions, garlic, cilantro, and seasoning.
Some key features of refried beans
- Made from pinto, black, kidney or other beans
- Cooked, mashed, then fried again in oil or lard
- Onions, garlic, and seasonings are added
- Have a smooth, creamy texture
- Served as a side dish or topping
While refried beans pack big flavor their potential role in a keto diet deserves examination because of their carb content.
Carb Profile of Refried Beans
Here is the carb breakdown for a 1 cup serving of canned refried beans (1):
- Total carbs: 40 grams
- Fiber: 14 grams
- Net carbs: 26 grams
As you can see, with 26 grams of net carbs per cup, refried beans are very high in carbohydrates.
To achieve ketosis, daily net carbs need to be restricted to 20-50 grams per day for most people One cup of refried beans would use up over half of that allotment!
Clearly, enjoying refried beans daily or in large amounts would make ketosis difficult. But in moderation, they may potentially fit in some keto plans.
Why Are Refried Beans High in Carbs?
The reasons refried beans contain abundant carbs include:
- Made with beans – a high carb food with plenty of starch and fiber
- Cooked twice to intensify flavor, converting more starch to sugars
- Often contain onions and garlic which have their own carbs
- May be made with added oils or lard which add minimal carbs
Even though the fats added during frying provide some offsetting calories, the carb count remains quite high in finished refried beans.
Potential Benefits of Refried Beans
Despite their high carb content, refried beans offer some good nutrition. Potential benefits include:
- Provide plant-based protein
- High in fiber for digestive health
- Contain key minerals like iron, magnesium and potassium
- Offer antioxidants from ingredients like onions and garlic
- Include healthy fats from oils and lard used for frying
The fiber and plant-based protein in refried beans, in particular, may help support blood sugar control and satiety on keto diets when eaten in moderation.
Strategies for Adding Refried Beans to Keto
Given the carb count of refried beans, daily, unrestricted enjoyment would be difficult on keto. However, there are some ways they may potentially fit in:
- Eat in very small amounts – 2 to 4 tablespoons total
- Pair with very low carb foods to keep meal carbs low
- Incorporate only occasionally, not routinely
- Save for days when you opt for slightly higher carb intake
- Select lower carb bean variety if available
- Consider making your own lower carb version
Using these strategies could allow you to work refried beans into your keto diet prudently. Portion control remains key.
Tips for Avoiding Excess Carbs from Refried Beans
To reap flavor without overdoing carbs, consider these tips when incorporating refried beans:
- Measure exact serving size; don’t estimate
- Avoid bean-heavy dishes like burritos and nachos
- Order “on the side” rather than “on top” at restaurants
- Skip the chips and rice that often accompany refried beans
- Compare brands and select lower carb options
- Make lettuce wraps instead of taco shells or tortillas
Following these suggestions allows you to add a touch of refried beans to keto meals safely.
Other Ideas for Mexican Flavor on Keto
For Mexican cuisine, you have many options aside from refried beans, including:
- Guacamole
- Salsa
- Queso dip
- Jalapenos
- Avocado slices
- Lime juice
- Cilantro
- Shredded pork
- Shredded chicken
- Chili verde dishes
- Cauliflower rice
Using these tasty ingredients allows you to create spectacular Tex-Mex meals that are still keto compliant. You have loads of flavor options beyond refried beans.
The Bottom Line on Refried Beans and Keto Diets
Can you eat refried beans on keto? In moderation, yes – refried beans can potentially fit into a keto diet. To incorporate them successfully:
- Stick to small 2-4 tablespoon servings
- Pair with very low carb foods to avoid overdoing carbs
- Eat only occasionally, not daily
- Be diligent with weighing portions
- Compare brands and look for lower carb options
While their carb count limits full-on enjoyment, refried beans can add a tasty touch to keto with careful planning. By combining smart strategies and portion control, you can likely enjoy a bit of this flavorful food without sabotaging ketosis. ¡Buen provecho!
Are Refried Beans Keto?
Refried Beans should be consumed minimally on keto because they are high in net carbs.
Refried Beans are high in carbs (9. 85g of net carbs per 100g serving) so you need to avoid them as much as possible.
For ketosis to last, you should eat no more than 20 to 30 grams of net carbs per day.
You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.
There are a lot of carbs and not many fats in refried beans, which is the opposite of what this diet needs.
The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means the majority of your foods should be both low in carbs and high in fats.
Some foods that are low in carbs and high in fat are avocado, salmon, and ghee.
Refried beans don’t have any sugar, artificial sweeteners, or refined oils that aren’t keto-friendly, but they do have a lot of carbs.
To lose weight in a healthy way on keto, you should look at both the macros and the ingredients of the foods you eat.
Here are the common ingredients to be checked for keto – sweeteners, oils, and food additives.
Net Carb Calculator Refried Beans
Pinto Beans, Onion, Garlic, Cumin, Chili Powder
The Best Keto Refried Beans (at least my wife says so)
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