A lot of my clients don’t understand refried beans. They know that beans are healthy, but the word “refried” makes them think that the cooking method “cancels out” any health benefits from the beans.
These kinds of questions are why I became a dietitian and why I chose to study the health benefits of Latin American foods as my career.
I wanted to help my clients feel confident incorporating foods like refried beans into their healthy diets. So I learned a lot about how healthy refried beans are and even compared them to plain stewed beans.
Key takeaway: Refried beans are a nutrient-rich food, providing plenty of fiber, protein, vitamins, and minerals.
Some people who are very likely to get heart disease may need to watch out for the saturated fat, but for most adults, the amount of fat in refried beans is fine.
Refried beans are a popular staple in Mexican and Tex-Mex cuisine. The creamy mashed pinto beans mixed with seasonings make a tasty accompaniment to tacos, burritos nachos, and more. But what does this fiber-rich food really do for your health? Here’s a closer look at the potential benefits and downsides of refried beans.
Nutritional Profile
Refried beans start from a base of cooked pinto beans which are packed with key nutrients
- Protein – 15g per cup cooked; helps build and repair tissues
- Fiber – 15g per cup cooked; promotes healthy digestion
- Iron – 4mg per cup cooked; carries oxygen in blood
- Potassium – 940mg per cup cooked; supports nerve signaling
- Folate – 294μg per cup cooked; aids cell growth
Additionally, refried beans provide:
- Vitamin K – essential for proper blood clotting
- Magnesium – involved in 300+ processes in the body
- Antioxidants – helps protect cells from damage
So in their whole food form, refried beans supply important vitamins, minerals, fiber, plant protein, and antioxidants. However, sodium content can vary widely based on preparation.
Effects on Cholesterol
Several studies have found pinto beans can help lower LDL “bad” cholesterol levels. This heart-healthy benefit is likely due to their soluble fiber and phytosterols. The American Heart Association recommends consuming 25-30g of fiber daily, which beans can help provide.
However, most commercially prepared and canned refried beans are high in saturated fat from lard or oil. Consuming excess saturated fat negatively impacts cholesterol levels. Making your own with just a small amount of vegetable oil is a healthier option.
Impacts on Blood Sugar
Despite being high in carbs, refried beans have a low glycemic index of 40. Their fiber and protein help slow the absorption of sugar in the bloodstream, preventing sharp spikes. This makes them a better choice than refined carbs for diabetics and prediabetics.
Again, watch out for commercially prepared varieties with added sugars. Consuming too much can hinder blood sugar control. Healthier homemade refried beans focus on complex carbs from the beans themselves.
Effects on Digestion
The soluble and insoluble fiber in refried beans helps promote regularity and healthy digestion in several ways.
Some key benefits:
- Adds bulk to stool to prevent constipation
- Feeds good bacteria in the gut microbiome
- Helps reduce risk of hemorrhoids
- Lowers risk of digestive issues like diverticulitis
To boost digestion, aim for about 1 cup of refried beans. Too much fiber at once can cause gas or bloating. Make sure to drink plenty of fluids as well.
Impacts on Weight Loss
The protein, fiber, and nutrients in refried beans can support weight loss efforts. Fiber and protein help you feel fuller for longer, reducing calorie intake throughout the day.
Beans also provide steady, lasting energy due to their low glycemic index. This can prevent energy crashes that lead to snacking on empty calories. Beans are also naturally fat-free if prepared without lard or oil.
However, weight loss effects still depend on your overall diet. Refried beans can be healthy but don’t negate excess calories from high-fat meats, cheese, sauces, etc.
Nutrient Absorption
Raw beans contain phytic acid, which can block the absorption of some minerals like calcium, zinc, and iron. Cooking and sprouting helps deactivate these antinutrients before eating.
Research shows absorption can be increased by pairing beans with a source of vitamin C, like tomatoes, peppers, or leafy greens. Acidic foods also help lower phytic acid levels during soaking and cooking.
Flatulence Causes
Some people experience flatulence and bloating after eating refried beans due to the raffinose sugars beans contain. As they pass through the intestines undigested, gut bacteria ferment them creating gas.
This effect usually lessens over time as your digestive system adjusts. Certain spices like fennel, ginger, caraway may help alleviate discomfort from gas as your body adapts. Staying hydrated and increasing bean intake slowly can also help reduce flatulence effects.
Should You Rinse Canned Beans?
Canned refried beans can be convenient but also high in sodium. Rinsing the beans after opening can help remove up to 40% of the sodium they contain.
Place beans in a mesh strainer and rinse under cool water for at least 30 seconds. Gently swirl the strainer while rinsing to ensure water hits all the beans. Then use or refrigerate promptly.
Rinsing canned varieties before eating can help reduce sodium intake for better heart health.
Healthy Refried Bean Tips
To maximize the nutritional benefits of refried beans:
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Opt for low-sodium or no-salt-added canned varieties
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Rinse canned beans before eating to remove excess sodium
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Make your own using dried beans with olive oil and seasonings
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Pair with veggies, greens, rice or quinoa to balance the meal
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Portion out 1 cup or less per serving to prevent gas
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Introduce beans gradually to your diet to minimize flatulence
Are Refried Beans Ultimately Good for You?
In conclusion, authentic homemade refried beans prepared with minimal added fat provide a wealth of nutrition. They supply protein, fiber, antioxidants, vitamins and minerals that can benefit digestion, heart health, cholesterol levels, and blood sugar control. Their low glycemic index also helps support steady energy levels and weight loss efforts.
However, the prepare method strongly determines how healthy refried beans are. Commercially prepared canned varieties can negate benefits with added sodium, saturated fat, and preservatives. As with most foods, refried beans are healthiest when made simply from whole food ingredients. Focusing on making your own, rinsing canned beans, and pairing with fresh produce ensures refried beans are a nutritious addition to your diet.
Difference between refried beans and pinto beans
Refried beans can be made from any bean. Most of the time, pinto beans are used to make refried beans. But black beans and mayocoba beans (also called Peruvian beans) are also common.
Refried beans refers to the cooking technique. To make refried beans, pan fry and mash already cooked beans.
Pinto beans are a type of bean. These are the beans most often used to make refried beans, but you can also use them to make frijoles charros, frijoles de la olla, and other dishes.
Building a healthy plate with refried beans
Refried beans provide protein, carbs, fat, and fiber. But they may not be enough for a full meal.
Here’s what you should add to get a complete meal:
- More protein: One serving of beans may not give you enough plant-based protein for a meal. Eggs, cheese, nuts, or seeds are all good sources of protein that you could add to your meal.
- Fruits and vegetables: To get more vitamins and minerals, add extra fruits and vegetables to your meal, like avocado, salsa, or bell peppers. Check out my list of 28 Mexican vegetables if you need ideas on what to add.
If I were a dietitian, these are some ways I would use refried beans to make a healthy meal:
- 2 chicken enchiladas topped with salsa and shredded lettuce. Served with a side of refried beans and avocado slices.
- Chipotle shrimp that is hot and spicy, served with refried beans and green rice.
This is What Happens When You Eat a Spoonful of Beans Every Day
FAQ
How unhealthy are refried beans?
Are refried beans hard on your stomach?
Are refried beans inflammatory?
Are refried beans considered clean eating?
Are refried beans bad for You?
Beans are high in minerals and fiber and may boost your digestive health, reduce your risk of type 2 diabetes, and high blood pressure. But they may have extra fat and salt, be higher in calories and have more saturated fat and sodium. Nothing says comfort like the rich, flavorful taste of refried beans.
Are refried beans good for health?
Yes, refined beans are a good source of nutrients like fiber, iron, magnesium and zinc. They are relatively high in sodium. The method of preparation without saturated fat or low salt, refined beans are actually good and healthy. They are high in soluble fiber it a type of fiber which is helpful in slowing the digestion of carbohydrates and reduces there capability.
Are refried beans good for weight loss?
Refried beans have several drawbacks to consider. Depending on the cooking method, this dish may hinder weight loss, increase cholesterol levels, and raise blood pressure. On their own, beans are beneficial for weight loss. A study including 246 women found that those who ate more beans had improved body composition ( 21 ).
Do refried beans cause weight gain?
For reference, 1 cup (260 grams) of regular pinto beans contains 220 calories and no fat, whereas the same amount of refried beans packs 234 calories and 5 grams of fat ( 23 ). However, refried beans are less likely to cause weight gain if you eat them instead of other high calorie foods.