Refried Beans As A Healthy Dish
When prepared without saturated fat or a lot of salt, refried beans are actually a healthy dish to incorporate into your meal plans. Both pinto and black beans contribute vital nutrients to your diet. A ½ cup of either gives you 15 percent of the daily value for protein and 30 percent of the DV for fiber. These nutrients benefit weight management by keeping you satiated so you dont overeat. Protein builds tissue and muscle, while fiber contributes to bowel health.
Both types of beans are also excellent sources of folate, a B vitamin that helps your body make DNA and prevents birth defects in fetuses. Youll get between 32 and 37 percent of the DV for folate from a serving of pinto or black beans.
A ½ cup of either also adds significant minerals to your diet, like magnesium and phosphorus. In particular, beans are an excellent source of plant-based iron a serving supplies 10 percent of the daily value for this mineral, which transports oxygen from your lungs throughout the body. Have your beans with a source of vitamin C, like tomato salsa, to boost iron absorption.
Are Canned Beans Healthy
Ask The Pritikin Health Experts
Canned beans are healthy as long as youre selecting varieties that are simply beans. No unhealthy ingredients like sugar or salt have been added. Read the Ingredient List to find out.
Did you know that, per cup, beans have about 5 times more cholesterol-lowering fiber than Cheerios?
Unfortunately, canned beans are often full of sodium about 500 milligrams per half-cup serving. It would be real tough to stay within the American Heart Association and Pritikin Eating Plans guidelines of no more than 1,500 milligrams of sodium for the entire day if you were blowing one-third of your quota on one small half-cup of salted beans.
So look for no-salt-added varieties. Hearteningly, there are many brands now in supermarkets, including Del Monte, Eden Organic, Goya, 365, and many store brands. Read the Ingredient List to see if sodium or salt has been added. Read the Nutrition Facts label to see how much sodium, per serving, the beans contain.
Canned beans that are simply beans are a superbly healthy food choice.
And do keep eating your beans, also called legumes, such as garbanzos , pintos, black beans, red beans, lentils, soybeans, and split peas. They are a super-rich source of nutrition, notably cholesterol-lowering fiber.
Are Refried Beans Healthy All You Need To Know
Nothing says comfort like the rich, flavorful taste of refried beans.
This popular dish, which is native to Northern Mexico, is a staple in Tex-Mex cuisine. Its usually served as a side dish or rolled into a tortilla. Youve likely come across canned refried beans at the supermarket, though you can also cook them on your own.
To many people, the word refried implies that the beans are deep-fried. Although this isnt the case, you may still wonder whether this dish is healthy.
This article explains all you need to know about refried beans.
Contrary to popular belief, refried beans arent deep-fried. Rather, theyre cooked pinto beans that are pan-fried in lard and salt.
When cooked, the beans soften and eventually form a paste. Seasonings like onion, garlic, and peppers may be added for flavor.
Refried beans may be healthy depending on how theyre prepared. Nowadays, you can find variations made with red kidney beans or black beans, plus different seasonings.
Beans of all kinds are rich in vitamins, minerals, and fiber, which benefit heart and digestive health. They contain ample magnesium, which may help reduce your blood pressure levels, and iron, which supports blood production and immune health .
However, lard a primary ingredient in most refried beans is high in fat and calories, with 1 tablespoon packing 5 grams of saturated fat. Thus, this dish may not be a great choice if youre looking to cut your intake of calories or saturated fat .
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Why Do I Feel Sick After Eating Beans
Lectins, which bind strongly to carbohydrates that decorate cell surfaces, have a particular affinity for the heavy-carbohydrate coats of epithelial cells that line the gastrointestinal tract. Researchers have long known that ingesting too much undercooked lectin can cause nausea, diarrhea and vomiting.
Quick Comparison: The 10 Best Canned Refried Beans
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- That Taco Bell taste we all know and lovein your own kitchen!
- Easy to heat in the microwave or on the stove
- Works well on its own, in a burrito, or as a bean dip
- Great source of vitamins and minerals
When it comes to Mexican food, theres no household name as common as Taco Bell. Taco Bell prides themselves upon having a Mexican-inspired menu and with this product, one of the best canned refried beans we could find, you dont even need to leave the house!
This mixture of cooked pinto beans and pink beans goes well in any entree or side dish, making it the perfect option for burritos or nachos. If youre out of meal ideas, you can even make the seven-layer dip recipe thats located on the can.
As soon as you bite into these beans, youll be transported to the Taco Bell drive through. Theyve got the same signature flavor and affordability you would find at the restaurant.
Pros
- Only 130 calories for a ½ cup serving
- Free of trans fat, saturated fat, and cholesterol
- Excellent source of dietary fiber
- Good source of protein
- Contains a unique type of bean, pink beans, which are similar to pinto beans and great in Mexican meals
- Thick consistency means you can even add a little water to thin it and make the can go further
Cons
- Not labeled as a vegetarian or vegan product
- Very high sodium content
- Can requires can opener
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Cons
- Some people might find that it has an odd flavor and smell
- Paste-like consistency
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Highlighted Features
Pros
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Effects On Blood Sugar
Dried beans have a low rating on the glycemic index, or GI, a tool used for estimating how dramatically a food will increase your blood sugar. Refried beans are high in soluble fiber, a type of fiber that slows the digestion of carbohydrates and reduces their impact on your blood sugar. Emphasizing low-GI foods in your diet may help you maintain a healthy weight by controlling your appetite and delaying hunger, the Glycemic Index Foundation notes.
Beans Color And Antioxidants
Beans are high in natural antioxidants . The color of the bean coat appears to affect the antioxidant capacity because this correlates with total phenolic content of the bean. Colored beans possess greater antioxidant activity than white beans . Furthermore, some of these antioxidant compounds are lost during typical preparation and cooking methods, although significant amounts of antioxidants still remain .
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Already Have Diabetes Eat Beans Every Day
While making beans a part of your daily diet can help you prevent type 2 diabetes, that’s not all beans can do when it comes to the disease. That’s because choosing to eat beans every day can also help you manage type 2 diabetes if you already have it, according to registered dietitian Joy Bauer. “Beans including black, white, navy, lima, pinto, garbanzo, soy, and kidney varieties contain a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood sugar levels and keeps hunger in check,” she penned in an article for Everyday Health. “Beans are also inexpensive, versatile, and virtually fat-free.”
As to what you should pair your beans with, Bauer has some recommendations. “If you’re looking for foods that raise blood sugar levels slowly and gently, choose high-quality carbohydrates, such as brown or wild rice, instead of low-quality carbs like refined grains and sugary foods,” she explained. She noted that adding a healthy fat is a good idea as well.
Black Bean And Fruit Salsa
½ c. mango, peeled and cubed1 c. papaya, peeled and diced½ c. pineapple, diced½ c. black beans, canned, drained and rinsed1 Tbsp. cilantro, minced1 Tbsp. lime juice 1 Tbsp. extra-virgin olive oil1 tsp. cumin1 clove garlic, minced
Combine all ingredients in a large bowl toss gently to coat.
Makes eight servings. Per serving: 40 calories, 2 g fat, 0 g protein, 6 g carbohydrate, 1 g fiber and 0 mg sodium
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Are Homemade Refried Beans Healthy
When prepared without saturated fat or a lot of salt, refried beans are actually a healthy dish to incorporate into your meal plans. Both pinto and black beans contribute vital nutrients to your diet. A ½ cup of either gives you 15 percent of the daily value for protein and 30 percent of the DV for fiber.
Trying To Lower Your Cholesterol Eat Beans Every Day
Your cholesterol levels can sneak up on you, often without you realizing it, as there usually are no signs or symptoms. Thatâs why itâs super important to monitor your cholesterol levels with a blood test every four to six years . That way you can avoid the risks that come with having high cholesterol.
If youâve found that you already have high cholesterol, or want to make sure you never get it, choosing to eat beans every day can help with that, as noted by registered dietitian Sandra Gultry. âYour LDL cholesterol levels will drop because beans are rich is soluble fiber,â she told The List. âSoluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels.â
The benefits are even more abundant when you switch out the meat in your diet for beans, according to Gultry. âWhen beans are substituted for meat in your diet, you get the added bonus of decreased saturated fat,â she continued. âHence lowering LDL Cholesterol.â
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If You Eat Beans Every Day You Might Lower Your Risk For Diabetes
Diabetes has become a real problem in the United States, according to the CDC. Approximately 30 million Americans are diabetic, with 90 to 95 percent of them having type 2 diabetes, which is the form that often develops due to poor eating practices. Additionally, diabetes can put you at risk for a host of health risks, such as loss of vision, heart disease, kidney disease, and more. So it’s super important to make sure you’re eating a healthy diet that’s low in processed sugars.
If you just found out you’re pre-diabetic, eating beans every day can help you get your levels in check, according to Allison Sattison, a registered dietitian. “The high fiber content and low glycemic index, along with the high protein content of legumes, helps prevent the unhealthy sugar spikes and plunges that, if not controlled, can lead to insulin resistance and uncontrolled diabetes,” she explained in a since-removed interview with Indiana University Health. That’s some good news for people who love to eat beans every day.
When You Eat Beans Every Day This Is What Happens To Your Body
Many people choose to eat beans every day, as beans are a staple food in many cultures around the world, as noted by NPR. Whether you’re digging into a big bowl of black beans and rice in the Caribbean, chowing down on chana masala in India, or savoring some white bean chicken chili during winter in the United States, beans are front and center on the menu and here to stay. That’s not a bad thing, either, as beans are a super healthy food with plenty of nutritional benefits.
Additionally, there’s a vast array of beans to pick from when you’re planning your weekly shopping trip: Kidney beans, pinto beans, chickpeas, white beans, navy beans, black beans, lima beans, and more are available in grocery stores everywhere. You can get them canned, which makes them easier to cook with, or you can purchase them dry, if you have a little bit of know-how in the kitchen. They’re cheaper that way, too.
So are you someone who makes sure to eat beans at least once a day? If so, read on to find out exactly what may happen if you eat beans every day. Turns out you may want to consider beans as one of the foods you should eat every day.
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Tip #: Thin Out The Beans
The beans in a can of refried beans are thick. Very thick. They plop out into the pan. Even after you heat them on the stove, they stay thick.
They are nothing like the beans in your favorite Mexican restaurant. Their refried beans are thin and sometimes even a little runny. How many times have you dipped tortilla chips into your side of refried beans? All the time, right?
The most important thing you can do to improve your canned beans is to thin them out. If you follow only one tip, let it be this one.
Thin the beans. THIN THE BEANS. Yes, it was worth repeating. Everything else is icing on the cake.
So how can you thin out canned refried beans? Easy. Add a liquid. Any liquid will thin out the beans, including water, vegetable or chicken broth, milk, half and half, cream, and buttermilk.
Even semi-liquids like sour cream and crema will reduce the thickness of the beans.
How much liquid should you add? Add a minimum of 1 cup of liquid for every 30-ounce can of refried beans. That is the medium-sized can.
After you add the liquid and heat the beans, stir it all together and evaluate the consistency. Maybe you need more liquid. Dont overdo it, but if you need more, add it.
Making Healthy Refried Beans Yourself
If you really want to make sure your refried beans are healthy, your best option is to prepare them yourself.
To do so, purchase low-sodium pinto or black beans from a supermarket . Rinse them thoroughly. Sauté onions, garlic, peppers, and other vegetables in olive oil, and add spices like chili pepper and cumin for some more flavor. Add the beans and then mash them as the whole mix simmers.
Eating healthy refried beans two or three times a week is a great way to reduce the overall saturated fat and cholesterol in your diet, especially when youre following a vegan or vegetarian diet. Rice and beans are also a classic combination that provides a complete protein source for vegetarians and vegans.
Specifically, brown/white rice is high in methionine but low in lysine beans are high in lysine, but low in methionine. Thus, the two foods complement each other perfectly and combining them lets you get the essential amino acids that constitute a complete protein. In terms of portions, 1 full cup of rice and beans yields 12g of protein and 10g of fiber.
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Beans In Special Diets
An increasing number of people are following special diets, such vegetarian, vegan and gluten-free diets. While each special diet has different requirements, a common factor among them is that certain foods that normally would provide vital nutrients are eliminated. Beans can play a role in providing a variety of nutrients for individuals following these diets.
Are Vegetarian Beans Good For You
They are commonly eaten around the world and are a rich source of fiber and B vitamins. They are also a great replacement for meat as a source of vegetarian protein. Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
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These 15 Rich Foods Are Actually Good For Your Cholesterol Count
Contrary to popular belief, a low-cholesterol diet can consist of more than grilled chicken and plain brown rice. This could be big news for the flavor of your future dinners.
Somewhere along the line, people got stressed out about the fat and salt content of their foods. Yes, a ton of sodium is bad news for your blood pressure. Yes, a ton of trans fat is going to do some damage. But a little healthy fat and some flavor never killed anyone and could actually do a whole lot of good.
Eating a diet too low in fats and deficient in sodium is associated with a whole slew of negative health outcomes. If, in pursuit of low cholesterol, you eradicate those nutrients from your diet, youre bound to have a whole lot more to worry about than your cholesterol as a result.
There are lots of rich, indulgent feeling foods that could actually help your cholesterol count, not hurt it. Some of them are fatty, some of them are salty, and others are just plain delicious. But surprisingly, all of them could improve your cholesterol overall.
Essential Tips To Transform The Canned Version Into Professional Beans
The best refried bean recipe starts with dry pinto beans and spices cooked in a slow cooker or an Instant Pot. The cooked beans are then smashed with a potato masher or immersion blender. This dance takes a lot of time and is not always practical.
Fortunately, a couple of steps transforms the canned stuff into a recipe worthy of your favorite restaurant.
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Everyday Value Organic Refried Beans
- Chili and lime add unique and tasty flavor
- Free of fat and no added sugar
- Certified vegan, certified non-GMO, and certified organic
- High in fiber
When you buy something from the 365 product line, youre getting quality. We love that with this brand, were able to get natural and organic productswithout the expensive price tag. The Whole Foods 365 brand also avoids more than 100 potentially-harmful chemicals that are found in our foods, which makes us feel better about using this can of refried beans for the whole family.
When youre strapped for time you can use these refried beans to whip up a quick and tasty meal. We love using them for a simple bean and cheese burrito. It takes no time at all to prepare them, and theyre a hit with the whole family!
While you do get a little bit of spice from the organic roasted green chile, its not overpowering. Plus, the lime added some extra flavor.
Pros
- Can does not contain bisphenol-A
- Simple, natural ingredients that you can pronounce!
- Great source of potassium
- Good source of protein, calcium, and iron
Cons
- High in sodium
- Tastes a little saltier than some other options
- Can contains excess liquid that needs to be drained off
- Has an odd smell
- Uses black beans instead of pinto beans for a unique flavor
- The best low-fat option that still retains its authentic Mexican style
- Only 110 calories per serving, with no trans fat!
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