Refried Beans: Friend Or Foe On Keto?

Refried beans are a staple in Mexican cuisine, but are they suitable for those following a keto diet? Traditional refried beans are made with pinto beans, which are high in carbohydrates and can be difficult to fit into a keto diet. However, there are ways to modify the recipe to make it more keto-friendly. For example, some recipes substitute pinto beans with organic black soybeans, which are low in carbs. Others use eggplant or zucchini as a base, adding Mexican pork chorizo for flavour and colour. While it may be challenging to find keto-friendly refried beans in restaurants, those following a keto diet can make their own at home by experimenting with these alternative ingredients.

Refried beans are high in carbs

Refried beans are a staple in Mexican food culture. They are made from mashed pinto beans and are generally served as a side dish in Mexican restaurants. They are also used as a dip for tortilla chips, in burritos, or in tostadas. However, refried beans are high in carbs and can quickly kick you out of ketosis. A single cup of cooked refried beans can contain up to 40 grams of carbs, with a net carb count of 26 grams. This exceeds many people's daily carb limit, which is typically much lower on a ketogenic diet.

The high carb content in refried beans is due to the use of pinto beans, which are naturally high in carbohydrates. As a result, refried beans are not considered keto-friendly or low-carb. However, it is possible to modify the standard refried beans recipe to make it more keto-friendly. One option is to use organic black soybeans instead of pinto beans, as they are low in carbs and can be incorporated into most refried beans recipes. Black soybeans have a similar taste and texture to regular black beans and can be purchased online or in some health food stores and grocery stores.

Another alternative is to use lupini beans, which are a rare exception to the rule that beans are high in carbs. Lupini beans are creamy and similar to butter beans, making them a great substitute for pinto beans. They can be purchased in jars, and the skins can be removed before cooking. Additionally, eggplant or zucchini can be used as a substitute for the refried beans, providing volume and improving the texture of the dish.

While it is challenging to make traditional refried beans keto-friendly due to their high carb content, these alternative recipes allow individuals following a ketogenic diet to still enjoy the taste and versatility of refried beans without compromising their dietary restrictions.

Keto-friendly refried beans recipes

Refried beans are typically made with pinto beans, which are high in carbohydrates and therefore not keto-friendly. However, it is possible to make keto-friendly refried beans by substituting the pinto beans with low-carb ingredients such as black soybeans, eggplant, or zucchini.

Black Soybean Refried Beans

This recipe uses black soybeans as a substitute for pinto beans. Black soybeans are the lowest carb option among beans, with only 5g net carbs per 1/2 cup.

Ingredients:

• Black soybeans
• Cumin powder
• Chili powder
• Garlic
• Jalapeño
• Lime juice
• Sea salt
• Water
• Oil

Directions:

• Mince the garlic and dice the jalapeño.
• Heat oil in a medium saucepan and add the cumin powder, chili powder, minced garlic, diced jalapeño, and sea salt. Cook for 1-2 minutes until fragrant.
• Stir in the rinsed black soybeans and lime juice.
• Add enough water to just cover the beans and bring to a boil.
• Reduce the heat to medium/low and simmer for 45 minutes, adding more water as needed to keep the beans covered.
• Once cooked, use an immersion blender to puree the mixture until smooth, or let it cool and then puree in a blender.

Eggplant Refried Beans

This recipe uses eggplant or zucchini as a substitute for pinto beans. It also includes Mexican pork chorizo to add flavor and color to the dish.

Ingredients:

• Olive oil
• Mexican pork chorizo
• Eggplant or zucchini, peeled and cubed
• Cumin
• Garlic powder
• Sea salt
• Queso fresco cheese
• Jalapeño, sliced
• Roma tomato, diced

Directions:

• Cook the chorizo in a large skillet over medium heat until slightly browned and broken into small crumbles. Reserve half of the chorizo to add later.
• Add olive oil and the cubed eggplant or zucchini to the skillet and cook until browned and slightly soft, stirring often. Add the cumin, garlic powder, and salt while cooking.
• Combine the mixture with an onion in a food processor and pulse with a little water until a paste consistency is formed.
• Add more chorizo to taste and continue pulsing.
• Garnish with queso fresco, jalapeño, and tomato.

Other Variations

Some other keto-friendly refried beans recipes include using lupini beans or cauliflower as substitutes for pinto beans. Spices such as cumin, garlic, lime, and epazote can be added to enhance the flavor, and cream cheese can be included for a creamier texture.

Black soybeans as a substitute

Black soybeans are a great substitute for refried beans on a keto diet. They are lower in carbohydrates and higher in fibre than regular refried beans, making them a better option for those following a low-carbohydrate diet. They also have a similar texture to refried beans, especially when blended, and can be seasoned with cumin, garlic, lime, and epazote to enhance their flavour.

Black soybeans can be purchased dried or canned and prepared in a similar way to black beans. It is recommended to start with dried beans for the full health benefits. The process involves rinsing, soaking, cooking, tasting, and then draining the beans. The cooking time for black soybeans is shorter than that of black beans, taking only about 1-2 hours.

Black soybeans have a milder taste than conventional soybeans, adding a salty umami flavour to dishes. They are a good source of plant-based protein and fibre, supporting healthy digestion and providing sustained energy release. They are also rich in antioxidants and iron, making them a nutritious choice for the entire family.

When preparing black soybeans as a substitute for refried beans, it is important to drain and rinse the beans after cooking to remove any phytates and enzyme inhibitors that can affect nutrient absorption. Additionally, mashing or blending the beans can help create a smoother texture similar to that of traditional refried beans.

Some people may be opposed to soy, so it is worth noting that there are other alternatives to refried beans, such as eggplant or zucchini, which can be pureed and seasoned to create a similar taste and consistency. However, black soybeans provide a good option for those who want a closer approximation to the taste and texture of refried beans while still adhering to the keto diet.

Health benefits of refried beans

Refried beans are a popular dish native to Northern Mexico and a staple in Tex-Mex cuisine. They are usually served as a side dish or rolled into a tortilla. While refried beans may be high in calories, saturated fat, and sodium, they also offer several health benefits when consumed in moderation and prepared healthily. Here are some of the health benefits of refried beans:

Rich in Nutrients:

Refried beans are packed with vitamins, minerals, and fiber. They are a good source of iron, magnesium, potassium, and vitamin C. These nutrients are essential for energy production, muscle function, blood cell formation, and overall health.

Heart Health:

Beans are high in fiber, magnesium, and potassium, a combination that may promote heart health. Studies have shown that consuming beans regularly is associated with lower rates of heart disease and high blood pressure. The magnesium and potassium in refried beans can help regulate muscle contractions and relax blood vessels, contributing to healthy blood pressure levels.

Blood Sugar Stabilization:

Due to their high fiber and protein content, refried beans can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This makes them a healthy option for individuals with pre-diabetes, diabetes, or those looking to maintain healthy blood sugar levels. The magnesium in refried beans is also important, as its deficiency is linked to insulin resistance, a key factor in type 2 diabetes.

Digestive Health:

Beans are an excellent source of dietary fiber, which promotes digestion and bowel regularity. Fiber acts as a prebiotic, stimulating the growth of beneficial bacteria in the gut. It also helps reduce the absorption of sugars and carbs, aiding in weight loss and improving digestive health.

Plant-Based Protein:

Refried beans are a good source of plant-based protein, especially for those following a vegan or vegetarian diet. Protein is essential for tissue growth, repair, and weight management. When consumed in moderation and with a balanced diet, refried beans can be a nutritious and satisfying option.

Antioxidant Properties:

Beans contain polyphenols and other phytonutrients, which act as antioxidants. These antioxidants help protect the body against oxidative stress, inflammation, and age-related diseases. They may also help reduce the risk of chronic conditions such as heart disease and cancer.

Versatility and Convenience:

Refried beans are incredibly versatile and can be incorporated into various dishes, including tacos, burritos, nachos, dips, and spreads. They have a long shelf life, especially when canned, making them a convenient and tasty addition to a balanced diet.

While refried beans offer these health benefits, it is important to prepare them healthily, such as by using healthier oils like olive oil instead of lard, and consuming them in moderation as part of a balanced diet.

Refried beans and digestive issues

Refried beans are not inherently bad for keto, but they are typically made with pinto beans, which are high in carbohydrates. It is possible to make keto-friendly refried beans by substituting the beans with low-carb ingredients such as black soybeans, eggplant, or zucchini. These alternatives can be seasoned and blended to achieve a similar taste and texture to traditional refried beans.

Now, let's discuss refried beans and digestive issues:

Refried beans can cause digestive issues, such as gas, bloating, cramping, and indigestion. These issues arise due to the high content of fermentable carbohydrates, specifically oligosaccharides, in beans. Oligosaccharides are complex sugars that are difficult for the human body to digest because they lack the necessary enzyme, alpha-galactosidase. As a result, these sugars reach the lower intestine, where they are broken down by bacteria, producing gas and discomfort.

Additionally, beans contain phytic acid, which can strip the body of minerals. Soaking, sprouting, and fermenting beans are traditional methods used to improve their digestibility. Soaking beans for at least 48 hours in warm, alkaline water can help reduce the oligosaccharide content. Cooking beans for an extended period over low heat can also make them easier to digest. Including a fermented food, such as lacto-fermented salsa or sauerkraut, when serving beans can further aid digestion.

It is worth noting that not all beans are equal in their potential to cause digestive issues. Canned lentils and red lentils, for example, are considered to have very low levels of fermentable carbohydrates. Bean sprouts also contain fewer fermentable carbohydrates and are rich in nutrients.

In summary, while refried beans may cause digestive issues for some individuals due to their high content of fermentable carbohydrates, there are methods to improve their digestibility. Additionally, certain types of beans and bean products, such as canned lentils, red lentils, and bean sprouts, are less likely to cause digestive problems.

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