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Are refried beans good for your gut?

healthyeating.sfgate.com - Are Refried Beans Healthy

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Refried beans are mashed beans that are heated in oil and seasoned with salt and spices. The beans are used as a filling for tacos and burritos in many Mexican and Spanish recipes. With just 2.78 grams of fat per 1-cup serving, refried beans are a low-fat way to add flavor to recipes, and they also contain healthy doses of certain minerals. Refried beans do come with certain nutritional drawbacks that make them an occasional part of your diet rather than an everyday staple.

Fiber

All beans are a healthy source of dietary fiber, and refried beans are no exception. Getting plenty of fiber in your diet enables your digestive system to work efficiently, which decreases your risk of developing constipation. A high-fiber diet might also cut your risk of heart disease and diabetes. Getting plenty of fiber in your diet might help lower your cholesterol and regulate healthy blood sugar levels as well. One cup of refried beans contains 12.1 of the 21 to 38 grams of fiber you should eat each day.

Sodium

The primary drawback to refried beans is the large amount of sodium in each serving. The average person consumes 3,400 milligrams of sodium on a daily basis. This is quite a bit more than the recommended 1,500 to 2,300 milligrams you should limit yourself to each day. Too much sodium on a regular basis can elevate your blood pressure and increase your risk of kidney problems, cardiovascular disease and stroke, MayoClinic.com reports. One cup of refried beans contains 1,069 milligrams of sodium.

Minerals

One cup of refried beans contains 3.97 milligrams of iron, which is a good portion of the 8 to 18 milligrams your body needs on a daily basis. Iron enables your body to make red blood cells. It also helps move oxygen through your body efficiently. The same serving of refried beans also supplies you with 1.55 milligrams of zinc. Zinc enables your body to heal from wounds and keeps your immune system functioning normally. You need between 8 and 11 milligrams each day. Your serving of refried beans contains 800 milligrams of the 4,700 milligrams of potassium you need on a daily basis. Potassium keeps your heart beating normally and maintains a healthy fluid balance in your body.

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