Are refried beans really healthy for the body? This article provides the nutritional facts about the beans and also enlists its benefits.
Refried beans, also known as frijoles refritos, is an important food of the Mexican diet. People who love Mexican food and cuisine must be knowing that it is one of the most popular dishes in the whole of Mexico. It’s a traditional dish made with beans. People generally use pinto beans to make refried beans. However, it can also be made using pink or red kidney beans. It’s a common food item in many Tex-Mex restaurants and houses in the North. Although it is a popular Mexican food, less people know how good it is for the body.
Health Benefits
Refried beans are cooked, mashed beans which regularly feature on a traditional Mexican family dining table. They are usually fried in lard or in vegetable oil. As the popularity of Mexican foods increases day by day, there are many brands which have come up in the market.
Good for the Body
Refried pinto beans are a great source of energy for the body. It is healthy and nutritious. A single cup of refried beans can give you at least 4.0 mg of iron. Iron is needed for proper blood circulation and for carrying oxygen in the blood. They are rich in magnesium which is very helpful for building up strong muscles and a healthy nervous system. It also has good nutritional content for bodybuilders and fitness freaks. They also are a rich source of potassium and 1 cup of refried beans contains up to 800 mg of potassium. It’s also a good source of protein.
Some Precautions to be Taken
Refried beans are definitely one of the best healthy foods on the planet, and are enough to give your body its daily nutritional content. It’s necessary that care should be taken with how these beans are consumed. 1 cup of refried beans has only 200 calories which is a relatively small amount, but if you consume it with tortilla, chips, cheese and guacamole then you add some 1000 calories and also some pounds on yourself. Another big problem with refried beans is the high content of sodium that it carries. Too much sodium is apparently not good for your health, as it increases the chances of blood pressure and cardio vascular diseases. It also has a high quantity of carbohydrates which, if consumed in excess, can cause weight gain.
Accompaniments
The ideal way to take full advantage of these beans, is to consume it with other things. Like homemade salsa which has less calories than a canned one. Buy some flat tortilla shells and pour them over on top of heated refried beans. You can also add in some fresh tomatoes, low fat cheese, lettuce and carrots.
Nutrition Facts
1 cup or 238 g canned refried beans contain
| Nutrient | Quantity |
| Calories | 217 |
| Total carbohydrates | 36 g |
| Saturated fat | 1 g |
| Total fat | 3 g |
| Cholesterol | 0 |
| Sodium | 1069 mg |
| Protein | 13 g |
| Vitamin A | 0% |
| Vitamin C | 24% |
| Calcium | 8% |
| Iron | 22% |
| Sugars | 1 g |
| Dietary Fiber | 12 g |
Cook the beans thoroughly, and make sure there’s no excess water. While they are warm mash them well and make sure that there are no lumps remaining. Add salt to taste while you are mashing. Once you’ve mixed everything well place the mashed mixture in the frying pan over medium flame. You can use lard or vegetable oil to cook. According to Mexican culture, refried beans should be served at breakfast, but you can also have them at lunch and dinner.
