Refried beans, traditional
Category: Legumes & Legume Products State: Canned Characteristics: Reduced Sodium
Nutrition Highlights
Serving Size
Calories
212
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 129 (61.1%) |
| Protein | 47 (22.4%) |
| Fat | 43 (20.3%) |
| Total | 212 (100%) |
Serving: 1 cup [238g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 185 (77.8%) |
| Carbohydrate | 32 (13.6%) |
| Protein | 12 (5.0%) |
| Fat | 4.8 (2.0%) |
| Ash | 4.1 (1.7%) |
| Total | 238 (100%) |
Serving: 1 cup [238g]
Benefits
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High in fiber and protein. One cup provides around 15 grams of protein and 15 grams of fiber
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Rich in antioxidants. Refried beans contain polyphenols like phenolic acids and flavonoids that act as antioxidants
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Good source of folate and manganese. One cup contains around 30% of the Daily Value for folate and over 40% of the Daily Value for manganese
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May help manage blood sugar levels. The fiber and protein in refried beans can help slow digestion and the rise of blood sugar after a meal
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Low in sodium when canned in reduced sodium varieties. Opt for reduced or no-salt added varieties to cut back on sodium intake
Risks
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High in sodium. Even reduced sodium varieties of canned refried beans are relatively high in sodium which can raise blood pressure in some individuals
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High in carbohydrates. Refried beans are legumes and a good plant-based source of protein and fiber but also contain carbohydrates that can raise blood sugar levels
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May contain BPA. The lining of some canned foods contains BPA which is an industrial chemical that may disrupt hormones. Fresh or dried beans avoid this risk
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Low in nutrients. The canning process can reduce certain water soluble vitamins. Fresh or dried beans retain more nutrients
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May cause gas. Many people experience gas and bloating from the oligosaccharides in beans which the body can't fully digest
Additional Information
Refried beans, canned, traditional, reduced sodium, are a popular staple in many cuisines, particularly Mexican and Tex-Mex dishes. They are made by cooking and mashing pinto beans, which are then simmered with various seasonings and fats. This specific variation of refried beans is labeled as "reduced sodium," indicating that it contains lower levels of added salt compared to regular canned refried beans. Let's explore the nutritional benefits and risks associated with this food product.
Nutritional Benefits:
1. Good source of protein: Refried beans are a great plant-based protein source, especially for vegetarians and vegans. They provide essential amino acids necessary for building and repairing tissues in the body.
2. High in dietary fiber: These beans are rich in dietary fiber, which aids in digestion, helps maintain bowel regularity, and promotes a feeling of fullness, potentially supporting weight management.
3. Complex carbohydrates: Refried beans are a complex carbohydrate source, offering a steady release of energy over time. This can help regulate blood sugar levels and provide sustained energy throughout the day.
4. Nutrient-dense: They contain various vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients are vital for maintaining healthy blood cells, supporting muscle function, and promoting overall well-being.
Nutritional Risks:
1. Sodium content: While this specific variation is labeled as "reduced sodium," it is important to note that canned refried beans can still contain a significant amount of sodium. Excessive sodium intake can increase the risk of high blood pressure, heart disease, and stroke. Individuals with hypertension or those aiming to limit their sodium intake should be cautious and monitor their overall sodium consumption.
2. Fat content: Traditional refried beans often contain added fats, such as lard or oil, to achieve their creamy texture and rich flavor. While the fat content can vary among brands and recipes, it's essential to be mindful of portion sizes and overall fat intake, especially for individuals watching their calorie or fat intake.
3. Potential for additives: Canned refried beans may contain additives, such as preservatives or flavor enhancers. While these additives are generally recognized as safe, some individuals may have sensitivities or allergies to certain additives. It is advisable to read the ingredient list and choose brands with minimal additives if this is a concern.
To maximize the nutritional benefits and minimize the risks associated with refried beans, consider the following tips:
1. Opt for reduced sodium varieties: Choosing reduced sodium refried beans can help lower your overall sodium intake.
2. Practice portion control: Be mindful of portion sizes to manage calorie and fat intake. A serving size of refried beans is typically 1/2 cup.
3. Make homemade refried beans: Consider making your own refried beans using dried pinto beans, which allows you to control the sodium and fat content. You can also experiment with different herbs and spices to enhance the flavor without relying on excessive salt or added fats.
In conclusion, refried beans, canned, traditional, reduced sodium, offer several nutritional benefits, including being a good source of protein, high in dietary fiber, and rich in vitamins and minerals. However, individuals should be cautious of the sodium and fat content, especially if they have specific dietary restrictions or health concerns. By making informed choices and practicing moderation, refried beans can be a nutritious addition to a balanced diet.