Are refried beans healthy? 

In this brief article, we are going to answer the question “are refried beans healthy?”. We will discuss what refried beans and what are the possible health advantages of refried beans. In the end, we will understand what are the disadvantages of refried beans.

Are refried beans healthy? 

Refried beans are not a part of a healthy diet. Refried beans may be either nutritious or harmful, depending on how they are prepared.

Refried beans made with animal fats often include a lot of harmful cholesterol and saturated fat. Refried beans may be kept mostly free of fat and harmful cholesterol.

The high levels of salt that are often called for in refried bean recipes are another factor that contributes to the widespread misconception that these foods are harmful. Reduce the quantity of salt in the recipe or use an alternative to salt to correct this.

What are refried beans?

Refried beans aren’t really deep-fried, unlike what many people think. Instead, they’re lard-fried pinto beans. The beans get softer and ultimately turn into a paste as they are cooked.

Depending on the method of preparation, refried beans could have a positive effect on health. There are now varieties prepared using red kidney beans, black beans, and other spices.

Beans of every kind are excellent for your body since they include so many nutrients necessary for the functioning of your circulatory and digestive systems. 

They have a high magnesium content, which has been shown to lower blood pressure, and a high iron content, which helps maintain healthy blood production and a strong immune system.

Olive oil is one example of a plant-based oil that may be used to make refried beans; these beans have a substantially lower amount of saturated fat than traditional refried bean preparations.

What are the possible health advantages of refried beans?

It’s possible that eating refried beans is good for your cardiovascular system, digestive system, and blood sugar.

Improve heart health

Beans provide a potent mix of fiber, magnesium, and potassium, all of which may be beneficial to cardiovascular health.

Beans are an excellent source of the minerals magnesium and potassium, both of which may contribute to a reduction in blood pressure by helping to control the force with which muscles contract and by facilitating the dilation of blood vessels.

Regulate blood sugar

Beans may aid in managing and preventing type 2 diabetes. Beans are also a good source of magnesium. Insulin resistance is a major contributor to the development of type 2 diabetes.

Enhance intestinal health

Beans include a significant amount of fiber, which is beneficial to digestion. Fiber is not digested, therefore it promotes the development of good bacteria in the digestive tract, a function called a prebiotic. 

These beneficial gut bacteria may inhibit the growth of pathogenic bacteria, improve mineral absorption, and boost immunological function.

May combat illness

Beans include antioxidants called polyphenols that may shield your body from the harm done by free radicals and help stave off aging-related illnesses and mortality. Refried beans of any kind are an excellent source of polyphenols.

What are the disadvantages of refried beans?

There are a number of negative aspects to refried beans. This meal, depending on how it is prepared, may make it more difficult to lose weight, boost cholesterol levels, and cause a rise in blood pressure.

Weight loss hampered

Beans are helpful for weight reduction on their own. However, the cooking process for refried beans involves lard, which adds both calories and fat to the dish. Because of its high caloric density, fat is the most commonly consumed macronutrient. 

Refried beans will increase your calorie intake, which might result in weight gain if you include them in your normal diet.

Studies have shown that a high-fat diet may provide weight reduction outcomes comparable to those of a low-fat diet, provided that the total number of calories consumed stays the same.

Raise cholesterol

There is a high concentration of saturated fat in refried beans because of the use of lard. Reducing saturated fat to fewer than 10% of daily calories reduces heart disease risk.

Look for low-fat or fat-free varieties of refried beans to reduce the amount of saturated fat in them. In vegetarian variants, plant oils often take the place of lard, so automatically lower the saturated fat level.

High blood pressure

One cup of refried beans generally contains 962 mg of salt. Too much sodium in your diet can result in high blood pressure which can affect your heart and make you more likely to have a heart attack or heart failure.

Conversely, consuming less salt may cause blood pressure to drop. When salt intake was lowered, blood pressure dropped to healthier levels.

Conclusion

In this brief article, we answered the question “are refried beans healthy?”. We discussed refried beans and the possible health advantages of refried beans. In the end, we understood the disadvantages of refried beans.

References

https://www.healthline.com/nutrition/are-refried-beans-healthy#how-to-add-them-to-your-diet

https://22daysnutrition.com/blogs/blog/refried-beans-nutrition

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