Categories: HEALTH & WELLNESS

Are Refried Beans a Superfood?

Like many in our current health-crazed, get-skinny culture, I have not been untouched by the effort to eat foods that will not only help my body perform better, but that will also make it slimmer. Fruits, vegetables, whole grains, the incredible, edible egg – all of these foods have become staples in my family’s diet, along with one more.

Because this food has a “dirty” word for diets in its title, and because of the typical way in which it is made, this food is not really on a list of healthy items. Always one to enjoy soft foods, refried beans have always been on my list of favorite things to eat. Not being a fan of meat (although I do enjoy small amounts), most of my Mexican meals have been ordered with the substitute of refried beans for whatever meat may originally come with the dish-talk about yummy comfort food, even if it is unattractive.

My husband and I have been married for a little more than two years and have transitioned between homes four times in that short period. As recent college graduates and newlyweds, a decent-priced grocery list that will nourish us is necessary. Refried beans are not one of the foods talk shows feature in a block about low-calorie nutritional eating; nonetheless, I decided to trust my own instinct and serve the soft food for supper, unashamedly. Making it abundantly clear that healthful foods are important to me, it is no surprise that I select the fat-free refried beans when shopping. Out of the goodness of my health, I must share the nutritional information.

One fat-free 16-ounce can of refried beans may be purchased for less than a dollar and has approximately three and a half servings at one hundred calories each. The ingredients include prepared dry beans, water, and less than two percent of the following items: salt, onion powder, chili pepper, garlic powder, and spice. That’s it! Everything is pronounce-able and used often when preparing Mexican food. Already stated, fat is zero. A serving does have 20 percent of the daily need for sodium, and there is also 16 percent potassium, six percent carbohydrates (20 percent-which comes to five grams-of that is fiber and less than one percent sugar). And, drum roll, please; one serving of refried beans has six grams of protein. Zero fat, five grams of fiber, plus six grams of protein aids digestion, muscle maintenance, and reduces a feeling of hunger. Sounds super to me!

There is a stipulation about refried beans, however. The way refried beans are typically prepared involves a lot of lard-a lot of saturated and heavy fat! Even though I would like to delude myself into believing that refried beans in a Mexican restaurant are as pleasing as the fat-free can at Walmart, it’s undeniably not true.

RECIPE: My favorite way to serve refried beans is burrito style – EASY burrito style. A can is opened and the beans are plopped onto a frying pan over medium heat (If you feel the need to use non-stick spray, then feel free to do so; but, from experience, I can assure you that no matter how much they stick to the pan or overheat, the scorched parts stir right back into the taste-good mass of mashed pinto beans, unharmed). While the beans heat for only a few minutes on the stove, I dice an assortment of healthy veggies (God’s flavorings): tomatoes, onions, green peppers, and avocado. The latter is technically a fruit, but it makes a beautiful addition to fat-free refried beans because it is chock full of healthy fat, vitamins, and other healthy plant compounds. The warmed beans are spooned into a six-inch (or whichever size) flour tortilla and topped with cheese, sour cream, salsa, and the veggies. It is also enjoyable without the tortilla, saving carbohydrates.

Also, if time and money are short, refried beans make a great substitute for items at Taco Bell. One Fresco Bean Burrito costs less than a dollar and has 340 calories, with only eight grams of fat. It may not be ideal, but during a busy day at work, it’s a low-calorie meal that will fuel the average human body until the end of the day.

By no means am I a nutrition expert, and perhaps many nutrition gurus would gasp at this article’s suggestions, but my noggin serves me pretty well most of the time. Hopefully, this article can serve those who want a healthy, satisfying meal at a low cost.