Pinto beans make up the majority of refried beans that are cooked, mashed and then frittered on the stove. They’re a favorite accompaniment in Mexico that is served alongside everything from tacos to Enchiladas, and many more.
While the term “refried” may make you think that Refried beans are unhealthy, they are actually extremely healthy. The name may be misleading because they’re cooked only once and are not very high in fat.
In reality, beans are a powerhouse of nutrition. Whether fried or not, they provide numerous health benefits. In Karachi you can find them at Mexican restaurants. You just have to type a Mexican restaurant near me and a lot more restaurants will be shown to you.
Read on to discover the health and nutritional benefits of refried beans.
Refried beans are a great source of nutrients since they’re made of beans! Beans are a protein derived from plants packed with numerous health-enhancing micronutrients.
By USDA, one cup (238 grams) of refried beans that are low in sodium contains the following nutrition profile:
Refried beans are also a fantastic source of manganese, copper selenium, thiamin, the mineral riboflavin, and many more.
Beans that have been fried up are packed with fiber essential for your gut’s health. In reality, each serving of these beans contains more than 70% of your daily value of fiber!
According to the CDC, fiber functions as a scrub brush and can help cleanse the digestive tract and avoid constipation or colon cancer.
Additionally, the fiber in beans functions as a prebiotic, providing the good bacteria living in your digestive tract. Beans also contain resistant starch, which is processed in the small intestine.
Research studies—such as the 2022 study published in Nutrients—have discovered that the prebiotics and resistant starch in beans helps develop beneficial gut bacteria and produce small-chain fatty acids, which help reduce inflammation and strengthen the health of the gut lining.
Simply put, They’re great for your stomach!
Fiber and the resistant starch found in Refried beans may also assist in lowering cholesterol levels. This is beneficial because, according to the CDC, high cholesterol can increase the chance of heart disease or stroke.
A brief 2007 study published in the Journal of the American College of Nutrition discovered that eating half a cup of pinto beans—the type used to make refried beans—lowers LDL and total cholesterol (the “bad” kind).
In addition, a 2021 study of Nutrients discovered that beans could enhance general cardiovascular health. This is not just because they aid in lowering cholesterol levels but also because they help reduce chronic inflammation and help lower blood pressure.
It’s possible to think that the carbs found in beans can cause problems with blood sugar levels, but this is not the case. Beans are also full of protein and fiber, which help to slow digestion and stop blood sugar spikes. Visit a Mexican restaurant in Karachi to refried beans..
A scoping review of 2023 within Nutrients that included 28 studies revealed that individuals’ blood sugar levels and insulin levels were higher after meals with pulses such as beans.
In the long term, the study showed that eating legumes, such as beans, can be linked to improvements in the indicators of diabetes, such as hemoglobin A1C and fasting glucose.
As discussed in the nutrition profiles section, beans are also a source of various micronutrients. The most prominent one is iron.
Iron that is bioavailable is found in seafood and meat; however, refried beans are a plant-based option for iron. According to the USDA, every cup of refried beans contains more than 20 percent of the daily value for iron.
This is crucial to prevent iron deficiency anemia, particularly for menstruating women, which could cause headaches, fatigue dizziness, fatigue, and headaches, according to MedlinePlus.
Refried beans are extremely rich in fiber. This means they can cause gas and bloating if you’re unaccustomed to eating lots of fiber or have particular digestive issues, as per an upcoming study of Clinical and Gastroenterology Translational.
To stop this from happening to avoid this, increase your intake of fiber gradually. This could mean beginning with a small amount (about 14 cups) of dried beans to determine how your body reacts to it.
Based on the method of preparation, refried beans could also contain high levels of sodium. Excess sodium intake could lead to hypertension, so taking care of your sodium intake is beneficial to heart health. Try them at any ‘’Mexican restaurant near me’’.
Canned beans tend to be more sodium-rich than dried beans. You can lessen this by buying lower-sodium or low-sodium beans or washing them prior to making Refried beans.
If you’re buying ready-to-eat Refried beans, you might prefer low- or no-sodium alternatives. According to the USDA, one cup of traditional refried beans contains 553 mg more sodium than the equivalent portion of low-sodium refried beans. It’s a significant difference!
Refried beans are usually served as a side dish, and they can improve the nutritional value of a wide variety of meals.
They contain protein and carbohydrates, along with fats, fiber, and carbohydrates, which are essential for the perfect meal.
But refried beans alone can’t be considered enough for an entire meal. In the culture, it’s common to serve them alongside a dish like tacos or Enchiladas.
They are also nutritionally balanced dishes that provide more macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins, minerals, and antioxidants) to the total meal.
You may have been told that Refried beans can be “bad” because of their carbohydrates and fats, but this isn’t the case.
Refried beans are a fantastic source of protein, fiber, and micronutrients. They can improve heart and gut health, aid in managing diabetes, and help prevent iron deficiency.
