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Refried beans
CARBS
15.4g
PROTEINS
5.2g
FATS
2.8g
Quantity: 100g
Glycemic Index: 28
Glycemic Load: 4.3
Fiber: 5.6g
Key Nutrients: Fiber, protein, iron, potassium
Health Impact: Refried beans have a moderate amount of carbs which can affect blood sugar levels. The fiber content can moderate the insulin response and slow digestion.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the slower digestion due to fiber content.
🍽️ Best Paired With (Veg)
- Grilled zucchini – Low in carbs and provides additional fiber, which helps in slowing down glucose absorption.
- Cauliflower rice – Very low in carbohydrates compared to traditional rice, helping to maintain steadier blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and does not contribute to blood sugar spikes, supporting better glucose control.
- Pan-seared salmon – Rich in omega-3 fatty acids and protein, aiding in satiety and blood sugar regulation.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to stabilize blood sugar levels.
- Chopped spinach with cream cheese – Provides a low-carb alternative with healthy fats and fiber, reducing overall glycemic impact.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as refried beans are digested slowly due to their fiber content.
- 30–60 min: Moderate rise in blood sugar, depending on the portion size and preparation method.
- 2–3 hr: Blood sugar levels begin to stabilize due to the high fiber content which slows down the release of glucose.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow digestion and reduce blood sugar spikes.
🤔 FAQs about Refried beans
Can refried beans fit into a low-carb diet?
Yes, in moderation. Opt for versions with no added sugars or fats and consider portion control to keep carbs within your target range.
What are the best ways to prepare refried beans for a diabetic diet?
Prepare them using healthy fats like olive oil and avoid mixing with high-carb ingredients like rice or sweet sauces.
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