Can Refried Beans Fit Into a Keto Diet?

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 friendly

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)

FAQ

Can you have refried beans on a keto diet?

There are some circumstances where a flexible ketogenic diet can allow for occasional consumption of refried beans. The targeted ketogenic diet allows for extra carbs before or after workouts. The cyclical keto diet allows for extra carbs one to two days per week in limited amounts.

What beans can you eat on keto?

Keto-friendly beans On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Do refried beans have a lot of carbs?

Refried Beans Traditional Canned (1 cup) contains 34.1g total carbs, 24.8g net carbs, 5.1g fat, 12.5g protein, and 227 calories.

Are corn tortillas Keto-friendly?

Are corn tortillas keto-friendly? Corn tortillas are not technically keto. While yes, they are low in carbs, and yes, they do have a lower carb content than flour tortillas; corn tortillas still have a carb content that could be considered high in comparison to other food items.

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