Are refried beans healthy?

healthyeating.sfgate.com - Are Refried Beans Healthy?

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Ordering refried beans at a Mexican restaurant seems like a decadent indulgence, especially if the side dish comes smothered in cheese. As a source of fiber and important micronutrients, however, refried beans can fit into your healthy diet. The keys to a healthy version – whether restaurant-prepared, canned or homemade – are controlling the added salt and choosing unsaturated fat over saturated.

When Are Refried Beans Unhealthy?

The basic ingredients in traditional refried beans are pinto or black beans, salt, spices, and lard or bacon fat. It's the salt and animal fat that can make the dish unhealthy. A ½-cup serving of regular refried beans from a can, for example, contains 22 percent of the daily value (DV) for sodium on a 2,000-calorie diet, and you may be helping yourself to a larger portion without even realizing it. Excess sodium in the diet can increase your risk for hypertension and heart disease and contribute to the loss of bone density as you age. Lard and bacon fat qualify as saturated fats, which stay solid at room temperature. This type of fat plays a role in boosting levels of unhealthy LDL cholesterol in your blood, another risk factor for cardiovascular issues.

Refried Beans as a Healthy Dish

When prepared without saturated fat or a lot of salt, refried beans are actually a healthy dish to incorporate into your meal plans. Both pinto and black beans contribute vital nutrients to your diet. A ½ cup of either gives you 15 percent of the daily value for protein and 30 percent of the DV for fiber. These nutrients benefit weight management by keeping you satiated so you don’t overeat. Protein builds tissue and muscle, while fiber contributes to bowel health. Both types of beans are also excellent sources of folate, a B vitamin that helps your body make DNA and prevents birth defects in fetuses. You’ll get between 32 and 37 percent of the DV for folate from a serving of pinto or black beans. A ½ cup of either also adds significant minerals to your diet, like magnesium and phosphorus. In particular, beans are an excellent source of plant-based iron; a serving supplies 10 percent of the daily value for this mineral, which transports oxygen from your lungs throughout the body. Have your beans with a source of vitamin C, like tomato salsa, to boost iron absorption.

Enjoying Refried Beans

When you purchase canned or boxed refried beans, check the label for sodium and fat content. Many food manufacturers catering to consumers’ health concerns make versions of refried beans that are lower in sodium and use vegetable oil instead of lard. If you’re ordering refried beans at a restaurant with 20 or more locations, the nutritional profile of the dishes will be available online and at the venue, letting you determine the sodium and fat content. At smaller restaurants, ask your server how the dish is prepared and if a vegetarian, low-sodium option is available.

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