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Canned refried beans
CARBS
15.5g
PROTEINS
5g
FATS
3g
Quantity: 100g
Glycemic Index: 45
Glycemic Load: 7
Fiber: 5.5g
Key Nutrients: Fiber, protein, iron
Health Impact: The carbohydrate content can cause moderate blood sugar spikes, which are mitigated somewhat by the fiber and protein content.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion due to fiber.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein, low-carb complement to help maintain blood sugar levels.
- Sautéed spinach – Low in carbs and high in fiber, aiding in overall glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to stabilize blood sugar levels without adding carbs.
- Beef steak – High in protein and virtually carb-free, supporting stable glucose levels.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to manage blood sugar levels more effectively.
- Mashed cauliflower – Significantly lower in carbs than beans, and can be seasoned to taste similar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beans are digested slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content moderating absorption.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows digestion and glucose release.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow the absorption of carbohydrates.
🤔 FAQs about Canned refried beans
Can refried beans fit into a low-carb diet?
While traditional refried beans are higher in carbs, choosing low-carb alternatives or portion control can make them more suitable.
What are the best ways to prepare low-carb refried beans?
Using black soybeans and preparing them with minimal added sugars or starches can create a healthier, low-carb version.
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