Food & Fitness

   

Canned or dried beans are a good source of several vitamins, minerals, and protein. They are also a great source of soluble fiber, which can help to protect your heart by lowering cholesterol. You can get almost 25% of the fiber you need in a day in just ½ cup of beans!

However, beans are also a significant source of carbohydrate. It is okay to eat beans if you have diabetes, but pay attention to the portion size that you eat. If you have type 1 diabetes, you will need to count the carbohydrates in the beans you eat to calculate the right insulin dose.

Most beans have about 20 grams of carbohydrate in ½ cup. However, the carb count can vary, so be sure to read nutrition labels and check portion sizes when possible.

You can buy beans canned or dried. Dried beans take longer to prepare than canned beans. However, dried beans are usually much lower in sodium than canned varieties. If buying canned beans, opt for products that say “no salt added” on the can. Low sodium versions are also an option, but products with no salt added are best. You should also drain and rinse canned beans thoroughly to lower the sodium content.

Here is some nutrition information that may be of interest to you.

½ cup of canned pinto beans has about:

• 120 calories
• 22 grams of carbohydrate (or about 15 grams of carbohydrate per 1/3 cup)
• 0.5 grams fat
  • 0.1 grams saturated fat
• 0 mg cholesterol
• 8 grams of fiber

Refried beans are usually made using cooked red beans or cooked pinto beans. Traditionally, refried beans are made by mashing the cooked beans and then frying them, usually in melted lard. This is how many Mexican restaurants make their refried beans.

Lard is a source of unhealthy fats that we should limit. Too many bad fats in your diet can lead to problems with your heart and blood vessels.
You can try making your own healthy version of refried beans. Just look for a healthy recipe that does not include adding extra fat or frying the beans. If you are buying canned refried beans at the store, opt for a fat-free variety.