Not only does a home-cooked meal of rice and beans taste good, it can also be good for you. A plate of beans and rice will give you important nutrients like carbs, protein and fiber.
So many people have asked if beans and rice are healthy. Like most foods, the answer depends on how often and how much you eat.
Even though it’s important to eat a variety of foods, rice and beans have been a mainstay in many cultures for a very long time. This well-known mix can help you get all the vegetables and grains you need every day.
A plate of homecooked rice and beans can absolutely be part of a nutritious diet. According to the USDA, a half cup of black beans has 8 grams of protein and 21 grams of fiber.
For even more protein and fiber, mix rice and beans together. They also give you other important minerals and vitamins, such as folate.
While eating rice and beans every day probably won’t hurt you, it’s best to eat a variety of healthy foods to get the most out of your diet.
Rice and beans are a dynamic duo in many cuisines around the world. The combination provides a hearty dose of fiber, protein, and important vitamins and minerals. Black beans and brown rice in particular make a super nutritious meal. Let’s take a closer look at why this combo is so good for you.
Brown Rice Nutrition
Unlike refined white rice, brown rice is a whole grain that contains the bran and germ This makes it more nutritious Some benefits of brown rice include
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High in manganese – this mineral is vital for metabolism and bone health Just one cup of cooked brown rice provides 88% of your daily manganese needs
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Contains selenium – a potent antioxidant that supports immune function and thyroid health.
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Provides magnesium – an essential mineral many people don’t get enough of. Magnesium is involved in over 300 bodily processes
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High in fiber – brown rice packs 3.5 grams of fiber per cooked cup. This aids digestion and heart health.
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Low risk of arsenic – brown rice contains far less inorganic arsenic than white rice, making it a healthier choice.
So by choosing brown over white, you get a bigger nutrition boost from your rice.
Black Bean Nutrition
Black beans, also called turtle beans, offer impressive health benefits. Some nutrients you’ll gain from black beans include:
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Plant-based protein – one cup of cooked beans has 15 grams of protein to support muscle growth and satisfaction.
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High in folate – black beans contain over half your daily folate needs in just one cup. Folate is key for new cell production and growth.
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Packed with minerals – manganese, copper, magnesium, iron, phosphorus, and zinc are abundant in black beans. These support bone health, immunity, energy levels, and much more.
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Excellent source of fiber – a single cup provides 15 grams of fiber, over half the daily target. Fiber aids digestion and heart health.
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Low glycemic index – black beans have a GI of 30, making them a diabetes-friendly food option.
With all these nutrients and health benefits, it’s easy to see why black beans are a nutritional powerhouse.
Combining Brown Rice and Black Beans
When paired together, brown rice and black beans become a complete protein. Individually these foods are limiting in certain essential amino acids. Combined, they provide all nine essential amino acids required to form a complete protein.
Beyond completing proteins, brown rice and black beans offer complementary nutritional benefits:
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Brown rice provides minerals like manganese and selenium, while black beans offer minerals like iron, copper, and phosphorus.
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The fiber from black beans combines with brown rice’s magnesium and manganese to support digestion and gut health.
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B vitamins in the black beans complement antioxidants like vitamin E in brown rice to boost immunity.
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Protein and fiber together promote lasting fullness, keeping hunger at bay.
Eaten together, these two ingredients truly add up to more than the sum of their parts. It’s an affordable, accessible meal option that checks a lot of nutritional boxes.
Potential Downsides to Consider
While clearly very healthy, a few things to keep in mind with frequent brown rice and black bean consumption:
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Arsenic – brown rice contains less than white rice but still has trace arsenic. Limit to 1-2 servings per week.
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Phytates – beans contain phytates that reduce mineral absorption. Soak, sprout, or ferment beans to reduce phytates.
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Digestive issues – some find beans hard to digest. Introduce them slowly and drink plenty of fluids to avoid gas.
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High carb – the combination provides nearly 80 grams of total carbs per serving, so portion sizes matter for low-carb diets.
As with most healthy foods, moderation and variety are key. Rotate other whole grains like quinoa or farro instead of just brown rice every day.
Tips to Enhance Nutrition
To get the most nutrition from your brown rice and black beans:
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Choose sprouted brown rice when possible – the sprouting process increases nutrients.
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Rinse canned beans to remove excess sodium, or use low-sodium options.
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Add spices like cumin, garlic, and turmeric to ramp up flavor and antioxidant content.
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Mix in veggies like peppers, onions, spinach or kale to add vitamins, minerals, and fiber.
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Top with avocado, pumpkin seeds, or crumbled feta for healthy fats and protein.
With some simple additions, this dynamic duo can become an even more well-rounded, nutritious meal.
A Healthy Plant-Based Combo
Put simply, brown rice and black beans are an amazing pair for your health. Individually they check so many nutritional boxes, and combined they offer complete plant-based protein. Minor drawbacks exist, but are avoidable with proper portions and preparation. Build a bowl, burrito, or rice salad with brown rice and black beans for a satisfying meal that delivers major nutrition. Your body will thank you!
Black Beans and Brown Rice
Some people prefer eating brown rice over white rice, which provides more fiber because its a whole grain. According to the USDA, a 1-cup serving of black beans and brown rice gives you:
- Calories: 267
- Total fat: 8 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 359 mg
- Total carbs: 39.8 g
- Dietary fiber: 9.3 g
- Sugar: 0.5 g
- Protein: 10.3 g
The nutritional value of brown rice and black beans isnt so different from the version with white rice. A 1-cup serving has just under 300 calories, 8 grams of fat, 42 grams of carbs, and an impressive 8 grams of protein. 5 grams of fiber and 10 grams of satiating protein.
Again, youll get protein from both the brown rice and beans in this dish. There is a little more fiber in brown rice than in white rice, but most of it still comes from the black beans.
Black beans and rice offer other important nutrients, too. Specifically, youll get a dose of minerals like copper, manganese, magnesium and iron. Rice and beans also both contain B vitamins, which work together to help your metabolism function properly, according to the National Institutes of Health (NIH).
This dish is particularly high in folate (vitamin B9), which your body uses to form red blood cells and to grow and develop new cells, per the Mayo Clinic.
Nutrition in Rice and Beans
There are so many different variations of rice and beans out there. Some have Creole-inspired flavors of the American South, while others traditionally hail from Latin American countries.
Even if you choose the other, you can be sure that rice and beans will be very good for you.
Whether you eat your beans with white rice or brown rice, youll get about the same amount of calories, carbs, fat and protein, per the USDA. Eating brown rice with beans may give you a bit more fiber.
Dr Chan compares Black Rice, Brown Rice & White Rice – Protein, Fiber, Antioxidants, Glycemic Index
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