Can Diabetics Eat Refried Beans?

The “glycemic index” of food should be taken into account by diabetic patients when deciding which food to eat. This factor assesses how soon and strongly your blood sugar level rises after eating a specific food.

Foods that have a “low glycemic index” can help reduce blood sugar levels and also prevent and manage diabetes ⁽¹⁾⁽²⁾. Refried beans are cooked black or pinto beans that are fried in lard or plant-based oils. These are low glycemic index foods and full of nutritional benefits.

Calories & Nutritional Facts of Refried Beans

Refried beans are a low-caloric and nutrient-rich food that contributes considerable protein, minerals, vitamins, and fibre to your diet. Here are the nutritional facts for one cup (260 grams) of refried beans ⁽³⁾:

Nutritional Fact	Amount
Calories	234 kcal
Protein	13 grams (26% of the Daily Value)
Carbohydrate	35 grams
Fat	5 grams
Fibre	10 grams (34% of the DV)
Iron	20% of the DV
Magnesium	22% of the DV
Potassium	22% of the DV
Sodium	64% of the DV
Zinc	14% of the DV
Vitamin B6	15% of the DV
Vitamin C	23% of the DV

Health Benefits of Refried Beans

Refried beans can offer several health benefits.

• May Prevent Age-Related Illnesses: Refried beans are abundant in polyphenols. These antioxidants protect against free radicals and prevent age-related illnesses such as cancer and metabolic disorders ⁽⁴⁾.

• May Improve Gut Health: Refried beans provide you with 34% of the daily value of fibre, which promotes digestion and overall gut health. Studies indicate that beans favourably impact the gut microbiota (good bacteria) ⁽⁵⁾. These good gut bacteria may fight harmful bacteria, promote immune health, and enhance mineral absorption.

• Promotes The Feeling Of Fullness: Several trials support the satiating ability of the beans. In a study, bean consumption was found to increase fullness by 31% compared to other foods ⁽⁶⁾. Another study found that whole black bean consumption increased satiety-related hormones in adults with metabolic disorders ⁽⁷⁾.

• May Reduces The Risk Of Heart Diseases: Consumption of food with a “high-glycemic index” is linked to a higher risk of heart disease. The beneficial glycemic profile of refried beans may help prevent these adverse health risks. Refried beans are also an abundant source of magnesium and potassium, which may help lower your blood pressure. A study found lower heart disease and high blood pressure incidences in those who consume the most beans and legumes ⁽⁸⁾.

• May Regulate Blood Glucose Levels: The low glycemic profile of refried beans makes them a super food for diabetic patients. Your digestive system absorbs refried beans’ nutrients slowly. As opposed to high-glycemic foods, which result in a sudden spike followed by a rapid drop in blood sugar, refried beans slowly raise blood sugar levels and give you lasting energy. Therefore, compared to other starchy foods, refried beans are an excellent option for people with diabetes. Several studies have shown that regular consumption of beans is advantageous for diabetes control and prevention ⁽⁹⁾.

Can Diabetics Eat Refried Beans?

Refried beans are diabetic-friendly food as they do not cause large spikes in blood sugar levels and, therefore, are often recommended to improve blood glucose control.

Furthermore:

• Refried beans are high in dietary fibres, which can bind with sugar and fats, reducing their absorption and utilization by the body ⁽¹⁰⁾.
• Refried beans contain phenolic compounds that reduce blood glucose and elevated insulin levels ^(11)(12).
• The protein content in beans also helps to slow down how quickly your blood sugar rises ⁽¹³⁾.
• In adults with metabolic syndrome, insulin was significantly reduced in those who incorporated whole black beans into their meals ⁽⁷⁾.
• Studies associated with middle-aged Chinese women have shown that regular consumption of common beans is inversely connected with the risk of type-2 diabetes ⁽¹⁴⁾.
• A study on 56 diabetic subjects revealed that regular consumption of black beans for three months reduces their glucose levels ⁽¹⁵⁾.

Side Effect of Eating Too Much Refried Beans

• May Raise Blood Cholesterol: Refried beans prepared with lard contain saturated fat that may raise your blood cholesterol levels. The World Health Organization suggests reducing saturated fat utilization to lower the risk of heart disease ⁽¹⁶⁾. Therefore, look for plant-based oil or fat-free versions of refried beans to cut down on saturated fats.

• May Raise Blood Pressure: Refried beans often contain high sodium levels. A diet high in sodium can enhance the risk of high blood pressure.

• Can Be Difficult To Digest: Beans contain lectins, which are proteins that are often difficult to digest and can cause intestinal discomfort. Soaking and boiling beans decreases the lectin content.

Frequently Asked Question

Are Refried Beans High in Cholesterol?

The preparation of refried beans determines their cholesterol and fat content. Refried beans made with animal fat can be high in cholesterol and saturated fat, while beans fried with plant-based oils such as olive or canola oil can be comparatively low in fat and cholesterol-free.

Diabetic-friendly Cooking Method

1. To control unhealthy ingredients, it’s best to prepare refried beans at home with plant-based oils (such as extra virgin olive oil or canola oil) instead of lard (animal fats).
2. Season the refried beans with fresh or dried herbs as an alternative to a lot of salt.
3. Pair refried beans with nutrient-dense foods like salsa, corn tortillas, and chopped vegetables.

Are Black Beans Good for Diabetics?

Black beans’ beneficial fibre and antioxidant profile make them an excellent food for diabetics ⁽¹⁷⁾. A study on 56 diabetic subjects revealed that regular consumption of black beans for three months reduces their glucose levels ⁽¹⁵⁾. Other studies revealed that consuming black beans with rice instead of rice alone helps manage blood sugar levels after meals in individuals with and without diabetes ^(12)(18).

Final Thoughts

When refried beans are cooked with plant-based oils, nutritious ingredients, and little or no added salt, they are a healthy way to add protein, fibre, and complex carbohydrates to your meals.

If you’re diabetic, several factors should be considered when adding refried beans to your regular diet.

• Commercial refried beans can be high in saturated fats and cholesterol. Therefore, preparing refried beans at home with plant-based oils is best.
• If you choose to have commercial refried beans, always look for plant-based oil or fat-free versions to cut down on saturated fats.
• Drain and rinse canned beans to remove excess sodium.
• The physical form of refried beans also affects how quickly your body digests them and how quickly your blood glucose level rises. For example, the more thoroughly your refried beans are mashed, the more rapidly you digest them. While partially mashed beans help slow down the rise in your blood sugar as you optimally digest them.
• Pair refried beans with nutrient-dense foods like salsa, corn tortillas, and chopped vegetables, as these foods enhance the absorption of beneficial nutrients in your refried beans.
• Some individuals have an allergy to beans. People with peanut allergies are likely to be allergic to other legumes as well. It’s also possible that you’re having an allergic reaction to an additive or preservative found in canned refried beans. That’s why testing is important.

• We highly recommend that you consult a dietician or a certified diabetes educator as he/she can provide better helpful information about diabetic meal planning.

References

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