Glycemic Index of Refried Beans
Glycemic Index (GI):
Refried beans generally have a glycemic index (GI) ranging from 30 to 40, which is considered low. This makes them a suitable option for those managing their blood sugar levels. The GI can vary depending on the type of beans used (such as pinto or black beans) and any added ingredients like oil or fat during preparation.
Glycemic Load of Refried Beans
The glycemic load (GL) of refried beans is also low to moderate. A typical serving (about 1/2 cup, 120 grams) has a GL of approximately 6 to 8, depending on the recipe. The presence of fiber and protein in the beans helps to slow down the absorption of carbohydrates, contributing to a stable blood sugar response.
Nutritional Profile of Refried Beans (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 7.5 g |
| Total Fat | 3.5 g |
| Saturated Fat | 0.5 g |
| Carbohydrates | 22.7 g |
| Fiber | 5.0 g |
| Sugar | 0.5 g |
| Calcium | 50 mg |
| Iron | 1.5 mg |
| Magnesium | 45 mg |
| Potassium | 250 mg |
Conclusion
Refried beans are a low glycemic food with a moderate glycemic load. They are high in protein and fiber, making them a nutritious addition to a balanced diet. To keep blood sugar levels stable, pair refried beans with other fiber-rich or protein-packed foods.
