Why we routinely turn to this traditional, quick recipe is no mystery. I’m still not sure how 5 ingredients and 30 minutes can make something so tasty and satisfying. Maybe I’ll ponder that mystery as I serve up another helping.
This simple mix of black beans and brown rice gave rise to Indian black bean curry and Mexican pinto beans and rice. Who knew?.
Rice and beans is a classic food pairing enjoyed around the world. From hoppin’ john in the Southern U.S. to gallo pinto in Costa Rica, beans and rice just seem to go together. But what actually happens from a nutritional standpoint when you mix beans and rice? As a dietitian who loves traditional food combinations, I wanted to take a closer look at the unique health benefits of this dynamic duo.
In this article, we’ll explore what happens when beans and rice are eaten together – namely improved protein quality better blood sugar management, and enhanced overall nutrition. We’ll also discuss some tips for preparing healthy bean and rice dishes. Read on to learn why beans and rice are a match made in nutritional heaven!
Complementary Proteins Provide All Essential Amino Acids
One of the biggest benefits of pairing beans and rice is that together they form a complete protein source. This occurs because beans and rice contain complementary essential amino acids.
Proteins are made up of different amino acids. There are 9 essential amino acids that humans must obtain through diet because our bodies cannot produce them. Animal proteins like meat, eggs and dairy contain all 9 essential amino acids, making them complete proteins. Most plant-based proteins like beans, rice, nuts and seeds are incomplete, meaning they lack one or more essential amino acid.
Here’s where beans and rice come together perfectly Rice is low in the amino acid lysine, while beans are low in methionine When combined in one meal, the lysine from the beans complements the methionine from the rice, and vice versa. This gives you all 9 essential amino acids for full protein synthesis.
By mixing beans and rice, vegans and vegetarians can easily meet their protein needs without having to intentionally combine multiple plant proteins in one sitting. The pairing also provides usable protein for populations following predominantly plant-based diets due to economic necessity. Simply put, combining rice and beans delivers affordable, quality protein.
Blending Carbs Improves Glycemic Response
Another benefit of pairing rice and beans is that it helps moderate blood sugar spikes. Simply put, the fiber and protein in beans helps slow down the digestion of the starches in rice.
Rice, especially white rice, is considered a high glycemic food, meaning it causes rapid increases in blood sugar after meals. Beans have a low glycemic impact. Eating them together leads to a more gradual, steady release of glucose into the bloodstream.
Research backs this up. Multiple studies have shown that adding beans to rice lowers its glycemic index. The fiber and resistant starch in beans partially block the carbohydrates in rice from being quickly broken down and absorbed.
For individuals managing diabetes or insulin resistance enjoying rice with a serving of beans can allow you to incorporate white rice in moderation while controlling blood sugar. The bran and fiber in brown rice offers similar blood sugar benefits but mixing brown rice and beans provides glycemic benefits for those who prefer white rice.
More Fiber, Vitamins, Minerals and Antioxidants
In addition to protein and blood sugar advantages, beans supply key micronutrients and antioxidants that complement the rice. Though brown rice contains more vitamins and minerals than white rice, beans still pack a greater nutritional punch.
Beans are rich in iron, zinc, magnesium, potassium, folate and other B vitamins. The fiber in beans also promotes healthy digestion and cholesterol levels. Beans contain beneficial plant compounds like anthocyanins, kaempferol and quercetin that act as antioxidants in the body.
When paired, the vitamins, minerals, fiber and antioxidants in beans fill in any nutritional gaps left by white or brown rice. Beans enhance the nutritional quality of rice, especially refined grains like white rice. Think of beans bringing color and phytonutrients to balance the starchy carbs from rice.
Tips for Preparing Healthy Beans and Rice Dishes
Now that you know the myriad benefits of beans and rice together, here are some tips for preparing them in nutritious ways:
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Try to use a 1:1 ratio of cooked rice to beans by volume. Aim for equal portions or slightly more beans.
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For mixed dishes like jambalaya or hoppin john, cook the rice with tomato paste, spices, onions, garlic and celery for extra nutrients.
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Opt for brown rice over white when possible for more fiber, magnesium and selenium.
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Don’t forget vegetables! Add peppers, greens, salsa and other veggies to complete the meal.
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For bean soups, stews or chilis served over rice, go heavy on the beans and easy on the rice.
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Season beans with cumin, garlic, cilantro, cayenne and other aromatics to boost flavor and nutrition.
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Make a big pot of beans and rice to refrigerate for easy microwaved portions throughout the week.
By following these tips, you’ll get the most nutritional bang for your buck from beans and rice. Mixing these two plant proteins helps supply steady energy and vital nutrients to power your day.
The Takeaway: Beans and Rice Provide Nutritional Synergy
This potent plant pair is not only delicious, but scientifically proven to offer nutritional synergies. The starchy carbs in rice perfectly complement the proteins, fibers and micronutrients in beans. Together they form a tasty, affordable, complete plant-based protein.
The global popularity of bean and rice dishes can be explained by their ability to meet nutrient needs and promote fullness. This winning combo has sustained countless cultures throughout history.
For optimal health, be sure to incorporate plenty of rice and bean meals into your routine. Let this dynamic duo be your culinary MVPs! Mixing up beans and rice provides benefits you simply can’t get from either food alone.
How to make one-pot rice and beans
If you don’t want to do a lot of work or think you can’t cook, this is the recipe for you. This is even easier than its recipe cousin red beans and quinoa because you only need 5 ingredients. In other words, you need to make sure that everything is ready before you start cooking. First, get your pot hot and toast the cumin seeds. You should add the diced onion right away and sauté for three minutes. Then add the rice, beans, and vegetable broth. When the pot is hot, the broth will boil quickly with just a few stirs of the spoon. Then, lower the heat to medium-low and cover it.
It took my brown basmati 20 minutes to get tender and for the liquid to absorb. Keep an eye on the pan to make sure it’s simmering and that there’s still enough liquid in it so the rice doesn’t get burned and stick to the bottom. You also want to be mindful that the heat isn’t so high that the pot boils over. That’s no fun to clean up either.
In the name of flavor – tricks to making the best one-pot rice and beans
Even though the name of the dish (rice, beans, one pot) sounds too simple, don’t let that fool you—it tastes anything but ordinary. When you take that extra minute to toast just 1 tsp. if you cook with vegetable broth instead of water and cumin seeds, the flavor will be strong without any extra work.
There’s a lot of rice around here, but I no longer eat minute rice (remember that?) I realize that all rice is not created equal. When I first started exploring a whole-food, plant-based diet, I learned about eating brown rather than white rice. I thought (rightly) that white rice was more processed than brown rice, which is true, but there’s more to it than that.
One grain of rice has three separate parts: the bran, which is made of fiber, the germ, which is full of nutrients, and the endosperm, which is full of carbs and energy. Brown rice contains all three parts while its counterpart, white rice, is processed to leave only the endosperm. The good part of the rice stripped way and you are left with only the endosperm. The bran in brown rice gives it its color. The carbs in white rice, on the other hand, make your blood flow quickly. This results in an immediate carb/sugar burst from highly processed white rice. Thats a poor nutritional tradeoff per calorie. White rice can also leave you with the munchies as soon as the sugar high wears off. It’s food for thought.
My current favorite rice is definitely brown basmati. It cooks up a bit quicker than a few other varieties of brown rice. And for whatever reason, I have better luck with it not sticking together. That said, this is a straightforward rice and beans recipe, so use what you have. It will taste delicious no matter what.
No matter how much I want them, my small kitchen doesn’t have room for any more kitchen gadgets. For that reason, I dont own an instant pot or rice cooker. That means I cook up rice on the stovetop. You should always follow the directions on the rice package, but as a general rule, you should use a 1:2 rice to liquid ratio when cooking rice.
Just like dried beans, lentils, and quinoa, you always want to start out by thoroughly rinsing rice. This gets rid of any extra dust or residue that can make rice taste old, and it also speeds up the cooking process. Add the rice and liquid, bring it to a boil, turn down to simmer, and cover. Your rice is done when the liquid is absorbed. Its also a good idea to let your rice sit for 10-20 minutes after its done. That helps it cool more slowly so it (in theory) gets fluffier.
There are some safety issues around rice worth pointing out. First, make sure that the container you store cooked rice in the fridge or freezer has a tight lid. Dont leave warm rice on the counter for hours before popping it into the fridge. You also want to be sure it reheats at a safely high temperature. I swear that a steamer basket was made for reheating rice, so if you have one, use it for that. Just the cheap metal kind will work. Be sure the water is boiling, then slip in the basket with the rice and go for it. No sticking on the bottom of the pan, and as it steams, the leftover rice will separate nicely.
Rice, beans, and the “myth” of protein combining
FAQ
What happens if you eat rice and beans together?
Is rice and beans a good combination?
What are the benefits of eating rice and beans together?
What does beans and rice do?
Can you eat rice & beans together?
A plate of homecooked rice and beans can absolutely be part of a nutritious diet. In just a half cup of black beans alone, for example, you’ll get 8 grams of protein and fiber, according to the USDA. The combination of rice and beans gives you even more protein and fiber, as well as other important vitamins and minerals, like folate.
What should I use to mix in boiled rice?
Adding veggies like carrots is a good way to vary it up. In addition to making the dish more beautiful and colorful, you enjoy the benefits of vegetables.
How do you make Mexican beans & rice taste better?
• Give your beans and rice some Mexican flair by stirring in bell peppers and jalapeños before cooking, and then adding some chopped tomatoes and a sprinkling of cilantro. You could even tuck some fresh lime slices alongside, stir in some jarred salsa, or dollop fresh guac on top – yum!
Is rice and beans healthy?
As I was getting my Masters degree in nutrition I started to see how traditional food combinations like rice and beans have been supporting people’s health for thousands of years. So yes, rice and beans is healthy. In fact, there are some unique nutrition benefits to this food combination! Want to learn more? Keep reading!