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Are Refried Beans Good for Weight Loss?

are refried beans good for weight loss

Refried beans are a flavorful and popular dish in Tex-Mex cuisine.

It’s homegrown to northern Mexico and typically served rolled in a tortilla or as a side dish.

Are refried beans good for weight loss? For most people, it may mean that the dish is deep-fried and unhealthy.

In reality, beans have low calorie and fat content but are high in minerals and fiber, keeping dieters feeling full for longer.

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These beans are cooked, mashed, and reheated with oil; hence, the name.

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What Are Refried Beans?

Refried beans are not deep-fried, as most people believe, but pan-fried with salt and lard.

The beans soften and turn into a paste during cooking.

This kidney or black bean dish comes in different variations, and others season it with garlic, onion, and peppers for added flavor.

Does this mean it is a healthy dish?

All kinds of beans contain fiber, minerals, and vitamins that are good for digestive and heart health.

They also come with magnesium to reduce blood pressure levels and iron for blood production and immunity.

However, refried beans use lard as a primary ingredient, which is high in calories and saturated fats.

What Are the Benefits of Eating Refried Beans?

The way you prepare refried beans determines whether you consider them healthy or not.

A dish made with animal fat has high levels of saturated fat and cholesterol.

On the other hand, beans cooked with a bit of olive or canola oil have a lower bad cholesterol and fat content.

Below are other possible health benefits you will find in refried beans:

Improved Heart Health

Beans come with a potent combination of fiber, magnesium, and potassium to promote better heart health.

A study shows a lower risk of stroke and heart disease for those who eat more fiber.

Also, those who eat legumes and beans showed lower levels of high blood pressure and heart disease risk.

The magnesium and potassium found in beans relax blood vessels and regulate muscle contractions, which, in turn, help in lowering blood pressure.

Better Blood Sugar Levels

Because they have a low glycemic index, eating beans helps you manage or even prevent type 2 diabetes.

Low GI diets help lower blood sugar for type 2 diabetics, while the opposite increases the risk of the disease.

Improved Gut Health

The high fiber content of beans encourages digestion and bowel regularity, reducing bouts of constipation.

Adult men must consume a target of 38 grams of fiber daily, while a grown woman must have 28 grams of the same.

Consequently, consuming a cup of refried beans will give you 10 grams of fiber.

It also acts as a prebiotic, stimulating the development of good bacteria in the gut.

Stronger Immune System

Polyphenols in beans are antioxidants that protect the body from damage against free radicals.

As such, it plays a role in promoting a longer life and in fighting off age-related diseases.

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You will find the highest polyphenol content in kidney beans, followed by black beans and then pinto beans.

Overall, eating beans lowers the risk of constipation, type 2 diabetes, and heart disease.

are refried beans good for weight loss and overall health?

Are There Drawbacks to Eating Refried Beans?      

If there are advantages, you will also have disadvantages.

Here are some possible downsides to eating refried beans that you need to consider.

Depending on how you prepare the dish, it may raise blood pressure, increase cholesterol levels, and hinder weight loss.

Hamper Weight Loss

When consumed on their own, beans are great for weight loss.

On the contrary, refried beans almost always use lard for cooking, which has fats and calories.

Adding refried beans to your diet may result in weight gain instead of the opposite because of its fat and caloric content.

However, the dish may not cause weight gain if eaten with other high-calorie foods. 

May Raise Cholesterol

Lard contains saturated fat, which should only be 10 percent of the average daily calorie intake to lower the risk of heart disease.

Reducing your dietary saturated fat intake lessens the risk of health issues, including heart attack.

May Increase Blood Pressure

The average daily recommendation for sodium is at 1,500 mg with up to 2,300 mg maximum.

Consuming more than the recommended allowance usually causes high blood pressure, damaging your heart and other organs.

Unfortunately, refried beans are high in sodium.

Top Vegetables for Weight Loss

Belly fat not only takes away your confidence but is also harmful to your health.

With the current trend of a more sedentary lifestyle, many people develop increased waistline and big belly fat.

Fortunately, you will find healthy foods that offer belly fat-burning properties to help melt the fat away.

Where improved metabolism is concerned, nothing beats fruits and vegetables, which are full of fiber, minerals, and vitamins.

Vegetables are rich in fiber, so they fill you up faster.

At the same time, they will take a longer time to digest, preventing you from overeating.

Including some of these vegetables in your diet will help you lose belly fat faster.

Spinach and Leafy Greens 

Spinach and similar leafy green vegetables are nutritious and excellent in burning belly fat.

In fact, spinach is known for its superb fat-burning ability.

Add a bit of blanched or cooked spinach to your daily diet, and be ready for the fats to start burning.


Mushrooms are a favorite among both vegetarians and non-vegetarians because of their delicious taste.

They promote fat burning and weight loss because they regulate the glucose level in the blood.

What’s more, mushrooms are rich in protein, so they will speed up your metabolism and help burn fat faster.

Broccoli and Cauliflower

Broccoli comes with phytochemicals, high-quality fiber, and health-boosting vitamins and minerals.

Similarly, cauliflower contains the phytonutrient sulforaphane, folate, and vitamin C.

These vitamins and minerals will make you feel full and help fight bloating at the same time.


Most health enthusiasts vouch for the fat-burning capabilities of chili peppers.

Consuming chilis generates increased body heat, requiring you to use more calories to oxidize fat layers in the body.

Both hot and non-hot chili peppers contain capsaicin, the chemical compound responsible for burning body fat.


With pumpkin’s high-fiber and low-calorie content, it is an excellent option to add to your weight-loss diet journey.

There are several ways to incorporate this vegetable into your diet.

You can blanch it, add it to your salad, or use a pumpkin powder for smoothies and other pumpkin drinks.


If you are looking for a low-calorie vegetable for your weight loss diet, carrots are your best option.

This root crop contains soluble and insoluble fibers, making it one of the best vegetables for weight loss.

You can mix it with other fruits and vegetables for a nutrient-rich fat-burning juice.

Adding it to your stir-fried meat dishes is also an excellent option.


All kinds of beans provide one of the best health benefits when added to your dietary plan, especially for losing belly fat.

These soluble fiber-rich beans can fight inflammation, which is responsible for belly fat accumulation.

Some even claim that eating beans reduces the risk of obesity.


Asparagus is not one of the most popular vegetables around. Surprisingly, it is an excellent fat burner that can help slim you down.

This wonder vegetable contains asparagine, an alkaloid that can break down fats and acts on cells directly.

You can eat asparagus with dip directly after roasting or stir-fry it with your main dish.


Cucumber contains water and fiber that will give you the feeling of fullness, preventing you from eating more.

It is a low-calorie vegetable that you can make into a refreshing and fat-burning juice to help detoxify your system.

Are Refried Beans Good for Weight Loss?

Are refried beans good for weight loss?

In general, beans boast high mineral and fiber content, reducing the risk of high blood pressure and type 2 diabetes.

The problem is, its traditional way of cooking uses salt and lard, which have high amounts of saturated fats and calories.

The way the dish is prepared determines whether it is suitable for weight loss or will hinder any progress.

Keep in mind that whatever type of diet you want to follow, never forget the importance of water in your routine.

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