Beans are a boon for our gut, feeding the good bacteria that help with digestion and vitamin production. They are also rich in minerals like iron, potassium, zinc and magnesium.

They’re naturally fat-free and cfpholesterol-free and stack up against meat proteins in terms of protein per serving. They’re also high in fiber.

Reduces Risk of Cancer

While fruits and vegetables get much of the recognition for being great sources of antioxidants, beans, especially pinto beans, are also outstanding and should be included in any anti-cancer diet. Beans contain several cancer-fighting nutrients, including fiber and complex carbohydrates. They are low in saturated fat and high in potassium, which helps lower blood pressure. They are also a good source of protein, which helps reduce cravings for sugary foods and improves muscle strength.

According to a study published in the journal “Cancer Research”, people who eat more legumes such as beans, are at a significantly lower risk of colorectal cancer than those who consume few or none. Researchers analyzed data from more than 200,000 adults and found that those who ate the most beans had the lowest risk of developing advanced colon adenomas, which can progress to cancer.

Beans, particularly small white beans, are full of gut-supporting fibers, amino acids and other nutrients that help beneficial bacteria in the intestinal tract flourish and promote healthy immune function, according to Daniel-MacDougall. These nutrients may also help regulate inflammation and blood sugar levels, improve mineral absorption and support overall digestive health.

In addition, the isoflavones in soybeans, which are a main ingredient in most refried beans, may help prevent cancer and protect against cardiovascular disease. Soybeans are also a rich source of protein and the essential amino acid lysine.

While refried beans can be made from a variety of different vegetables and beans, kidney beans are the traditional choice because they are high in niacin, vitamin B6, folic acid and minerals such as iron and magnesium. Refried beans are traditionally prepared with lard, but you can substitute olive oil or butter for the lard to make a vegetarian version.

You can buy canned refried beans from the grocery store, but it’s best to prepare your own so you can control the amount of salt and saturated fat in them. Look for lower sodium brands and avoid those with lard or other animal fats. To make your own refried beans, cook the beans with water, add garlic, onion and seasonings, then use a potato masher to create a coarse puree.

Helps in Weight Loss

Refried beans are high in protein and fiber, but low in calories. Eating refried beans two or three times per week instead of meat can help you lose weight and improve your overall health. They also contain iron, which is important for women who are pregnant or breastfeeding. Iron deficiency can lead to anemia, which is a condition that makes you feel tired all the time.

The nutrients in beans help to regulate blood sugar levels and prevent type 2 diabetes. They are also high in magnesium and B vitamins, which increase energy metabolism. They can help stave off fatigue and encourage you to be more active, which is an essential part of a healthy lifestyle and weight loss plan.

Beans are one of nature’s perfect foods, packed with nutrients, including protein, iron and zinc. They are also a great source of fiber, low in fat and cholesterol-free. They are also one of the few foods that provide you with a feeling of fullness, not only during the meal but for hours afterward, according to 2021 research published in Nutrients.

Refried beans are a staple on many Mexican and Tex-Mex restaurant menus. They are easy to make at home and can be used in a variety of dishes. When prepared at home, refried beans should be cooked with minimal oil and salt for optimal health benefits.

When purchasing refried beans from the store, it is important to read the label and choose low sodium options. Too much salt in your diet can raise your risk of high blood pressure and heart disease. High sodium intake can also cause water retention, bloating and gastrointestinal discomfort.

The key to making healthy refried beans is to prepare them with minimal oil and salt and to use a non-hydrogenated cooking oil like olive or canola. Adding vegetables and proteins, such as chicken, steak or lean pork, to your refried beans can give them more flavor and help keep you feeling full longer. You can also add a tablespoon or two of salsa to the beans for extra flavor and added nutrition.

Lowers Blood Pressure

Refried beans can be an excellent addition to a healthy diet when eaten in moderation. They are a great source of protein, fiber, minerals and plant-based compounds that promote improved gut health, lower cholesterol levels, reduce blood pressure, and regulate blood sugar. These nutrients are important for keeping your body healthy and reducing the risk of various chronic diseases including heart disease, diabetes, obesity, and certain cancers.

However, if you are not careful, this staple Mexican dish can be quite high in fat and sodium. Depending on the cooking method, refried beans can be made with lard, which is a source of saturated fat that raises your cholesterol levels and increases your risk for cardiovascular disease. Moreover, the beans are often cooked in a large amount of salt, which contributes to your sodium intake. A typical cup of refried beans contains up to 22% of the recommended daily value of sodium, which can increase your risk of hypertension and stroke.

A healthier way to make refried beans is to cook them in olive oil and add herbs to enhance the flavor. You can also use a pressure cooker to shorten the cooking time. If you choose to buy canned refried beans, select low fat or fat-free options as well as those without added salt.

To enjoy the benefits of refried beans while keeping your sodium and fat intake in check, try to limit your serving size to 1 cup (260 grams). For a deliciously healthy meal, pair this food with other nutrient-dense foods such as whole wheat tortillas and salsa.

If you are new to eating beans, be sure to introduce them into your diet gradually to prevent gas and bloating. Also, drink plenty of water when you eat them to keep your stomach and digestive system happy.

Lowers Cholesterol

Refried beans are made from cooked pinto or black beans that have been mashed with oil or lard to form the characteristic thick consistency. They are then seasoned with salt, chili pepper, garlic powder, sour cream, and other condiments. This type of food is a good source of protein and soluble fiber, which are known to reduce cholesterol levels. When eaten on a regular basis, it can help to lower your risk of heart disease, high blood pressure and diabetes.

Legumes such as beans, peas and lentils are rich in protein, fibre, plant-based fats and vitamins and minerals. However, a large number of commercially canned baked beans contain sugar and salt, which makes them a poor choice for heart health. The key is to make your own refried beans using fresh ingredients or a frozen variety with low sodium content, and to avoid adding butter or cheese.

According to a recent study, eating legumes such as beans, peas and lentils may help to reduce the amount of “bad” low-density lipoprotein (LDL) cholesterol in your body. This type of cholesterol builds up in the arteries and can increase your chances of heart disease, stroke and other cardiovascular diseases.

One reason for this benefit is that beans are a source of soluble fibre, which helps to bind with cholesterol in your digestive tract and carry it to your colon where it is excreted from the body. The other is that the high amounts of protein in beans can help to suppress your appetite and keep you feeling full longer.

In a recent study, people who ate beans on a daily basis had 5% lower levels of LDL cholesterol than those who didn’t eat beans. It’s important to note that other foods can also have a significant impact on your cholesterol level, such as reducing the amount of saturated and trans fats you eat, and eating more high-fiber foods such as whole grains, fruits and vegetables.

If you find beans difficult to digest, try soaking them overnight and simmering them before mashing them. You can then add the fat of your choice and season to your liking.