Are Refried Beans Ultra-Processed Food?

December 5, 2025 •

4 min read

According to a 2024 study, ultra-processed foods are increasingly linked to negative health outcomes, yet many people remain confused about which products qualify as ultra-processed. For many, refried beans are a pantry staple, but their processing level is a common point of confusion. The key distinction lies in the ingredients and preparation method.

Quick Summary

The classification of refried beans as ultra-processed depends on the specific product's ingredients, with homemade or minimally processed versions being healthier than canned varieties with additives. Checking ingredient labels is crucial for identifying processing levels. Healthier options typically contain only beans, water, and spices, while ultra-processed versions may include less familiar additives.

Key Points

Ingredient List is Key: The presence of industrial additives like modified starches, emulsifiers, and artificial flavors classifies refried beans as ultra-processed.
Not All Canned Beans are UPF: Canned beans with a simple ingredient list (beans, water, salt) are considered processed, but not ultra-processed, making them a healthier choice.
Homemade is Best: Making refried beans at home from dried or canned beans provides full control over ingredients, sodium, and fat content, yielding the healthiest result.
Check for 'No Salt Added': To minimize sodium intake, opt for 'no salt added' varieties of canned beans and add your own seasonings.
The Health Profile is Altered: The inclusion of lard and excessive sodium in some versions adds unhealthy saturated fat and high sodium, potentially impacting heart health.
Ultra-Processed vs. Processed: The distinction is crucial; 'processed' involves minimal changes, while 'ultra-processed' involves multiple industrial ingredients to alter taste and texture.

The question of whether refried beans are ultra-processed food is not a simple 'yes' or 'no.' It requires a closer look at the food's journey from bean to can or plate, as the level of processing varies dramatically. While the term 'processed' covers any alteration from a raw state, 'ultra-processed' is a specific category defined by the inclusion of industrial additives not typically used in home cooking.

Understanding the NOVA Classification

To accurately categorize refried beans, it's helpful to use the NOVA classification system, which divides foods into four groups based on their level of processing.

Group 1: Unprocessed or minimally processed foods. These are whole foods in their natural state or with minor alterations like cleaning, cutting, or freezing. Examples include dried beans or freshly cooked beans.
Group 2: Processed culinary ingredients. This group includes ingredients derived from Group 1 foods that are used in cooking, such as oils, salt, and sugar.
Group 3: Processed foods. Created by adding Group 2 ingredients to Group 1 foods, these are generally simple products with a few basic ingredients. Canned beans (just beans, water, and salt) are a prime example.
Group 4: Ultra-processed foods (UPF). These are formulations made mostly from processed ingredients and additives like flavors, colorings, emulsifiers, and preservatives.

Canned Refried Beans: A Closer Look

Many canned refried beans fall into the ultra-processed category, not because of the simple mashing and heating process, but because of the additives included to enhance flavor, texture, and shelf life. A quick glance at the ingredients list reveals common markers of ultra-processing. Look for things like modified cornstarch, added sugars, artificial flavorings, and emulsifiers. These are the telltale signs that a product has been altered beyond what is necessary for basic preservation and preparation.

The Impact of Additives

While beans themselves are a nutritional powerhouse, the additives in ultra-processed versions can diminish their health benefits. Some refried beans are cooked with lard, adding saturated fat that can contribute to cardiovascular issues. Many also contain high levels of sodium, significantly exceeding daily intake recommendations. The presence of emulsifiers and thickeners, while safe in moderation, can change the overall nutritional profile and are indicative of industrial processing techniques.

Comparison Table: Homemade vs. Ultra-Processed Canned Refried Beans


Feature	Homemade Refried Beans	Ultra-Processed Canned Refried Beans
Ingredients	Whole beans, water, spices, onion, garlic, healthy oil (like olive oil)	Beans, water, modified cornstarch, lard or hydrogenated oil, artificial flavors, preservatives, excessive sodium
Processing Level	Minimally Processed	Ultra-Processed (Group 4 NOVA)
Nutrient Content	High in fiber, protein, minerals; controllable sodium and fat	Varies; often high in sodium, saturated fat; some nutrients lost
Control over Ingredients	Full control over every ingredient; can customize to be low-fat, low-sodium	No control over ingredients; may contain hidden sugars or fats
Taste Profile	Fresh, vibrant, and customizable flavor	Consistent, often bland or overly-seasoned flavor due to additives
Shelf Life	Shortest shelf life; best when fresh or frozen	Longest shelf life due to preservatives and processing

Making Healthier Choices

For those seeking the convenience of canned refried beans without the ultra-processed drawbacks, reading the ingredient label is the most important step. Look for varieties with the shortest, most recognizable ingredient lists. Many brands now offer simple ingredient formulations, using only beans, water, and spices. Additionally, 'no salt added' versions are widely available and are a great choice for controlling sodium intake.

Alternatively, making refried beans at home from scratch or from canned beans can provide a much healthier, fresher, and more flavorful option. Using dried or canned pinto, black, or kidney beans, one can simply add spices like cumin, chili powder, and garlic, and mash with a small amount of water or healthy oil to achieve the desired consistency. This approach allows for complete control over fat and sodium, ensuring a genuinely nutritious result.

Conclusion: Navigating the Grey Area

In summary, whether refried beans are ultra-processed depends on the product in question. While canned versions with many industrial additives fit the ultra-processed definition, simple varieties with a short list of familiar ingredients do not. For optimal health, homemade refried beans are the ideal choice, offering the best nutritional profile and taste. For convenience, carefully examining the ingredient list of canned options allows consumers to make informed decisions and avoid ultra-processed versions. The ultimate takeaway is that not all processed foods are created equal, and vigilance is required to identify the truly ultra-processed items.

Homemade vs. Canned: A Final Thought

For more insight into identifying ultra-processed foods, the Harvard Health blog provides an excellent breakdown of what to look for on ingredient labels and offers practical shopping tips. By understanding the difference and making mindful choices, you can continue to enjoy refried beans as a healthy part of your diet.

Frequently Asked Questions

Processed foods are simply altered from their natural state with ingredients like salt, oil, or sugar added for preservation. Ultra-processed foods contain industrial additives, flavors, and emulsifiers not typically used in home cooking.

Check the ingredient label. If you see a long list of ingredients that sound like chemicals or include additives such as modified starches, emulsifiers, or artificial flavorings, it is likely ultra-processed.

No. Many canned beans, such as black beans or pinto beans, contain only beans, water, and salt, which classifies them as processed, but not ultra-processed. The key is to read the ingredient list.

Some ultra-processed versions can be high in saturated fat (from lard) and sodium, which are linked to heart disease and high blood pressure. These versions may also contain fewer beneficial nutrients than minimally processed beans.

You can make healthy refried beans using dried beans, or by starting with canned beans with a simple ingredient list. Mash them with spices like cumin, chili powder, and onion, and use a healthy oil or broth for texture and flavor.

While organic products often contain fewer additives, it's still essential to check the ingredient list. Some organic versions might still use gums or thickeners. Always look for a short, simple list of ingredients.

Identifying ultra-processed foods helps consumers make healthier choices. Diets high in UPFs are linked to an increased risk of obesity, type 2 diabetes, and cardiovascular disease.