Dear Doctors: What does it mean for something to be a “complete protein”? A friend told me that beans or grains are not as healthy as meat or cheese when I count them as proteins. Does it really matter what kind of protein you eat? Are there really different kinds of protein?
Dear Reader: Proteins are vital to the health and function of our bodies. That makes it important to understand what they are and how they fit into the diet.
Dietary protein, along with carbohydrates and fats, is what is known as a macronutrient. These are nutrients the body requires in large quantities to maintain health and function. These macronutrients are different from one another in some ways, but they are all used by the body as energy sources.
When it comes to proteins, they are found in every cell in the human body. They help cells grow, repair, and build themselves, and they are very important in many metabolic processes. Antibodies, which protect the body, are made up of proteins. Enzymes, which fuel almost all chemical reactions inside cells, are also proteins. Small wonder, then, that proteins are often referred to as the building blocks of life.
You are correct that beans and grains are among a wide range of plant-based proteins. But your friend is also accurate in saying many of these proteins are incomplete. To explain, we need to dip a toe into biochemistry. Proteins are made up of long chains of molecules called amino acids. In carrying out the countless functions that maintain life, our bodies use 20 different amino acids. Proteins come in thousands of different types, each with its own job. They are put together in different ways and lengths.
Although our bodies produce some of the amino acids it needs, it can’t make them all. The nine it can’t make are known as essential amino acids, and they must be obtained through diet. They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The body gets all the amino acids it needs from foods like meat, fish, poultry, eggs, and dairy. They are also present in the exact proportions required for optimal health and body functions. That makes them “complete” proteins.
Soy, quinoa, and buckwheat are the only plant-based proteins that are complete. Most other plant-based proteins are either missing or low in certain amino acids. That makes them “incomplete” proteins. When you eat different kinds of plant-based proteins, you can give your body different mixes of amino acids that make up a complete protein. For instance, beans and rice each lack certain essential amino acids and are thus incomplete proteins. But eaten together, they form a complete protein, because each contributes the amino acids the other is missing.
Combining plant-based proteins is a great idea for everyone, but it’s especially important for people who don’t eat meat. Vegetables, grains, rice, nuts, seeds, and legumes are just some of the foods that will give your body the protein it needs.
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Rice and beans are staple foods for many cultures around the world. These inexpensive ingredients are easy to store, prepare, and combine into a variety of flavorful dishes. But can this simple combination provide you with complete protein? Let’s take a closer look.
What is a Complete Protein?
Proteins are essential nutrients made up of chains of amino acids Our bodies use protein for building, repairing, and maintaining tissues and cells. There are 20 different amino acids that link together in various sequences to form the proteins our bodies need
Of these 20 amino acids, 9 are considered essential. That means our bodies cannot produce them on their own, so we must get them from food. A complete protein contains all 9 of these essential amino acids in adequate amounts. Animal foods like meat, fish, dairy, and eggs naturally contain all 9 essential amino acids and are considered complete proteins.
Plant foods on the other hand often lack one or more of the essential amino acids. For example, grains like rice are low in the amino acid lysine, while beans and legumes lack the amino acid methionine. Therefore, rice by itself, or beans by themselves, are considered incomplete proteins.
Combining Rice and Beans Creates a Complete Protein
Here’s the good news – when you combine rice and beans together in one meal, you create a complete protein! Rice provides methionine, the amino acid beans are low in And beans supply lysine, the amino acid rice lacks This perfect pairing is what makes rice and bean dishes nutritious all over the world.
In fact, experts recommend eating plant proteins together at meals to ensure you get all the essential amino acids your body requires. Some other examples of protein combinations that create a complete protein include:
- Beans and corn
- Peanut butter sandwich
- Hummus and whole wheat pita
- Tofu stir fry with brown rice
So while both rice and beans individually may be incomplete proteins, combining them covers all your essential amino acid bases.
The Many Benefits of Beans
Beans give rice and bean dishes a major nutritional boost. Just one cup of cooked beans provides around 15 grams of protein, accounting for 25-30% of the recommended daily intake. Beans are also packed with important vitamins and minerals like folate, iron, magnesium, and potassium.
In addition, beans are loaded with soluble fiber. This type of fiber helps lower LDL (bad) cholesterol and control blood sugar levels. The high fiber content also promotes digestive health and gives you a feeling of fullness. The fiber in beans may be partly why eating beans is linked to healthy weight management.
On top of all that, beans contain various antioxidants and phytonutrients that reduce inflammation in the body. Studies show that consuming beans regularly can lower risk factors for cardiovascular disease, diabetes, and certain cancers.
Choose Nutrient-Rich Rice
Rice makes up the other half of rice and bean dishes. But not all rice is created equal when it comes to nutrition.
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White rice – This highly refined grain is mostly starch with the bran and germ removed. While white rice is low in nutrients, it’s high on the glycemic index. Meaning it causes rapid spikes in blood sugar.
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Brown rice – This nutritious whole grain retains the bran and germ, where many nutrients are concentrated. Brown rice is a good source of magnesium, manganese, selenium, and key antioxidants. It has a lower glycemic index, keeping blood sugar stable.
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Black or purple rice – These colorful rices supply extra antioxidants called anthocyanins, which provide anti-inflammatory benefits. Like brown rice, they have a low glycemic impact.
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Wild rice – Wild rice is actually an aquatic grass, not a true rice. But it makes a delicious and nutrient-packed rice alternative that’s high in protein, fiber, and folate.
Choosing brown, black, or purple rice over refined white rice is recommended for nutrition and steady energy levels. Pairing these antioxidant-rich rices with beans creates the perfect protein package.
Tips for Preparing Delicious Rice and Bean Dishes
Now that you know rice and beans can form a complete protein, it’s time to start whipping up satisfying combos! Here are some preparation tips:
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Experiment with different varieties of rice and beans. Try brown rice with black beans, wild rice with pinto beans, basmati rice with chickpeas, etc.
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Cook beans from scratch for best texture and flavor. Canned beans work too for quicker prep. Just rinse before using.
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Sauté onions, garlic, chili peppers, and spices to add lots of flavor. Cumin, coriander, paprika and cayenne are tasty seasonings.
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Mix in vegetables like peppers, leafy greens, tomatoes, carrots, and zucchini. This boosts nutrition and texture.
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Top with avocado, cheese, salsa, sour cream, or cilantro for extra flavor, protein, and healthy fats.
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Make a hearty rice bowl, burrito, salad, soup, or casserole using rice and beans as the base.
With endless variations, rice and bean dishes are budget-friendly and incredibly satisfying. This combo not only provides a complete protein, but an array of vitamins, minerals, antioxidants, and fiber. So definitely take advantage of these nutritious whole foods. Enjoy rice and beans often for excellent nutrition!
Rice, beans, and the “myth” of protein combining
FAQ
What ratio of rice and beans for complete protein?
Are beans and rice a good source of protein?
What to pair with beans to make a complete protein?
Are beans and rice a full meal?
In which food do we have complete protein in veg?
Foods of plant origin, which are a source of amino acids, do not provide complete proteins, but you can combine two foods that offer different types of amino acids to have a healthy, protein-rich diet, the combination of legumes and cereals guarantees all essential amino acids. Legumes are beans, lentils, chickpeas, peas and soybeans, for example, while cereals are rice, corn, barley, oats, rye and sorghum.
How much protein is in a cup of rice & beans?
One cup (147 grams) of rice and beans provides 6 grams of protein and 5 grams of fiber. While you can enjoy the mixture on its own, rice and beans can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.
Is rice a good source of protein?
Rice and beans are a classic pairing that’s a source of complete protein. Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. Combining them allows you to get enough of each and the remaining seven essential amino acids to count as a complete protein.