Are Refried Beans Better Than Rice for Diabetics? A Glycemic Index Comparison

October 27, 2025 •

3 min read

According to the American Diabetes Association, beans are considered a 'superfood' for managing the condition due to their high fiber and protein content. This raises a common question: are refried beans better than rice for diabetics, especially when navigating staple foods in a meal plan?

Quick Summary

This guide compares the glycemic impact and nutritional benefits of refried beans and rice for individuals with diabetes, highlighting why beans are often the superior choice for stabilizing blood sugar. It covers healthy preparation methods, portion control, and how to incorporate these foods wisely.

Key Points

Lower Glycemic Impact: Refried beans have a significantly lower glycemic index than white rice, leading to more stable blood sugar levels after a meal.
Rich in Fiber: The high fiber content in beans slows digestion and prevents rapid blood sugar spikes, a key benefit for diabetes management.
Higher in Protein: Beans provide a substantial amount of plant-based protein, which helps increase satiety and further slows the absorption of carbohydrates.
Consider Preparation: The healthiness of refried beans depends heavily on preparation; opting for low-sodium, vegetarian, or homemade versions is recommended to avoid excess fat and salt.
Brown Rice is Better: If choosing rice, brown rice is a healthier option than white rice for diabetics because its higher fiber content provides a more moderate glycemic response.
Combine for Balance: A combination of beans and rice, especially with whole grains, can lead to a more balanced meal that attenuates the glycemic effect of the rice.

Understanding Glycemic Index and Load

For someone with diabetes, the glycemic index (GI) and glycemic load (GL) are crucial metrics for evaluating how different carbohydrates affect blood sugar. The GI ranks carbs on a scale from 0 to 100 based on how quickly they cause blood glucose to rise. Foods with a low GI (55 or less) are digested more slowly, leading to a more gradual rise in blood sugar, while high GI foods (70 or more) cause rapid spikes. Glycemic load refines this by also considering the serving size, providing a more practical measure of a food's impact.

Refried Beans: A Low-Glycemic Powerhouse

Refried beans, when prepared healthily, are a low-GI food with a GI of around 38, according to the University of Sydney. Their low GL is a result of their high content of fiber and protein, which slows down digestion and the release of glucose into the bloodstream. Additionally, the process of cooking, cooling, and reheating beans can increase their resistant starch content. This type of starch resists digestion in the small intestine, providing even more blood sugar-stabilizing benefits.

Rice: The Glycemic Spectrum

In contrast, rice varies widely in its glycemic impact depending on the type. White rice, which is highly processed, is a high-GI food and can cause rapid and significant elevations in blood sugar, much like a candy bar. Brown rice, a whole grain, has a lower GI due to its fiber content, making it a better option than white rice. However, studies have shown that even when combined with rice, beans can attenuate the meal's overall glycemic response, indicating the beans' powerful effect.

Comparing Nutritional Value Beyond Glycemic Impact

Beyond just their effect on blood sugar, refried beans and rice offer different nutritional profiles that are important for people with diabetes. Beans are celebrated for their rich fiber, plant-based protein, and essential micronutrients. A typical serving of refried beans offers a significant amount of dietary fiber, which is essential for digestive health and helps control cholesterol levels. Rice, while a primary source of carbohydrates, offers fewer of these additional benefits, especially in its white form where much of the fiber and nutrients are stripped away during processing.

The Importance of Preparation for Diabetics

The healthiness of refried beans largely depends on their preparation. Traditional recipes or commercially canned versions often contain high amounts of lard and sodium, which can be detrimental to cardiovascular health, a major concern for people with diabetes. However, many healthy alternatives exist. Look for low-sodium or fat-free canned options, or make your own from dried pinto or black beans using olive oil and spices. For rice, opt for brown rice or other whole grains like quinoa to increase fiber intake and lower the glycemic response. Combining beans with rice can also help mitigate the glycemic effect of the rice.

Comparison Table: Refried Beans vs. Rice for Diabetics


Feature	Healthily Prepared Refried Beans	White Rice	Brown Rice
Glycemic Index (GI)	Low (approx. 38)	High (can cause spikes)	Medium-Low
Fiber Content	High	Low	High
Protein Content	Moderate to High	Low	Low to Moderate
Resistant Starch	Increased by cooking/cooling	Low	Moderate
Added Fat/Sodium	Can be high in commercial products; choose low-sodium/vegan	Usually not a factor	Usually not a factor
Blood Sugar Impact	Stable, slow rise	Rapid spike	More stable than white rice

Conclusion

While both refried beans and rice contain carbohydrates, refried beans are generally a better option for people with diabetes due to their superior nutritional profile and blood sugar-stabilizing properties. The high fiber, protein, and resistant starch in beans result in a low glycemic impact, preventing the rapid blood sugar spikes associated with high-GI foods like white rice. The key to making refried beans a healthy choice lies in the preparation—opting for low-sodium, low-fat, or homemade versions is crucial. When including rice in a diabetic-friendly meal plan, choosing brown rice over white and pairing it with beans can help improve its overall glycemic effect. For personalized advice, it is always recommended to consult with a registered dietitian.

Learn more about managing diabetes with diet from the American Diabetes Association [https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods].

Frequently Asked Questions

Yes, people with diabetes can eat refried beans. When prepared healthily (low-fat, low-sodium), they are considered a 'superfood' by the American Diabetes Association due to their high fiber and protein content, which helps manage blood sugar.

Refried beans have a low glycemic index, meaning their carbohydrates are digested and released slowly into the bloodstream. The high fiber and protein content further contributes to this slow absorption, preventing post-meal blood sugar spikes.

Brown rice is a better option than white rice for people with diabetes because it contains more fiber, which helps regulate blood sugar more effectively. However, portion control is still important due to its carbohydrate content.

Homemade refried beans are often the healthiest option as you control the amount of fat and sodium used. If buying canned, look for low-sodium, fat-free, or vegetarian versions and rinse them before use.

Resistant starch is a type of starch that resists digestion in the small intestine. For diabetics, this is beneficial because it limits blood sugar increases and ferments in the large intestine, supporting gut health.

Yes, pairing beans with rice can be a helpful strategy. The protein and fiber in the beans help to slow the digestion and absorption of the rice's carbohydrates, which can lead to a lower and more gradual blood sugar response.

Incorporate healthy refried beans into meals by using them in low-carb wraps, as a side dish paired with lean protein and non-starchy vegetables, or by making a diabetic-friendly Mexican wrap.