Refried Beans: Glycemic Index and Blood Sugar

Refried beans are carbohydrate-rich but also pack in plenty of protein, fiber, and sometimes fat.

This starchy dish, a mainstay of Mexican and Tex-Mex cuisines, has a fairly low glycemic index and glycemic load, which may make it a healthy option for your diet and metabolic health.

Refried Beans and Glycemic Index

The glycemic index (GI) of a food compares its effect on your blood sugar level to that of pure glucose, or sugar.

A GI of 70 or above, compared with glucose at 100, is defined as a high GI. A GI of 55 or below is defined as a low GI, according to the Linus Pauling Institute at Oregon State University.

How do refried beans stack up?

When made with vegetable oil as opposed to bacon fat, lard, or another fat, refried beans have a GI of 38, according to the University of Sydney. This means refried beans have a low GI and are comparable to other healthy choices, such as low-fat yogurt, carrots, apples, and berries.

Refried Beans and Glycemic Load

Glycemic load relates to GI and also takes into account how much digestible carbohydrate a food contains.

A food may have a high GI, but if there’s very little sugar in a typical serving size, its glycemic load may be low. A low glycemic load is defined as 10 or below.

On the other hand, some low-GI foods, such as cooked pasta, have high glycemic loads because they’re almost entirely made up of carbohydrates. A high glycemic load is 20 or above.

Refried beans have a glycemic load of only 6, on par with many fresh fruits and vegetables, according to the University of Sydney. This low glycemic load is likely due to the protein, fiber, and fat in refried beans, all macronutrients that do very little to raise blood sugar levels.

Refried Beans Are a Resistant Starch

Resistant starch resists digestion in the small intestine, which limits the tendency to increase blood sugar levels.

In the large intestine, resistant starches ferment, helping feed the gut microbiome. This can also help you feel fuller, which makes it easier to eat fewer calories and maintain your weight, according to the Johns Hopkins Patient Guide to Diabetes.

Beans naturally include many resistant starches. The cooking process of refried beans — cooking, cooling, and reheating the beans — converts even more of the bean’s starch into resistant starch.

As a result, refried beans may have an even lighter impact on your blood sugar than other bean preparations.

Are Refried Beans Part of a Diabetes-Friendly Diet?

People with diabetes are often encouraged to eat beans and legumes by authorities such as the American Diabetes Association.

Refried beans are a delicious and versatile option, though some brands or recipes may include high saturated fat and sodium content, which your healthcare provider may want you to limit.

But their low GI and glycemic load are good indications that they probably will not spike your blood sugar.

Refried beans also contain lots of fiber, which is an especially beneficial nutrient for people with diabetes, according to the Centers for Disease Control and Prevention (CDC).

Eating foods that cause a rapid and significant elevation in your blood sugar may have detrimental effects on your health, especially if you consume them regularly. A pattern of high-GI food intake is associated with the development of obesity, cardiovascular issues, and diabetes risks, according to Harvard Health Publishing.

The beneficial glycemic profile of refried beans, whether you include them in your meal plan as a staple or as an occasional menu item, may help make it easier to manage your blood sugar and achieve your metabolic health goals.