Like many Latinos, I grew up eating rice and beans. And then when I moved out of my parents’ house and had to make my own meals, things got complicated.
Rice and beans were the foundation of many vegetarian diets … so from that lens it seemed healthy. But it was hard to reconcile this with what I was hearing from the low-carb crowd, which suggested rice should be eliminated completely and beans should be looked at with suspicion.
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! We’ll talk about the health benefits of rice and beans, and discuss the importance of rice and beans for sustaining people worldwide. I’ll also share tips on how to get the most nutrition out of your rice and beans.
Both pea and rice proteins are celebrated for being complete protein sources, meaning that they contain all 9 essential amino acids, and for being easily digestible and have low potential for allergic responses.
“A diet that’s high in fiber helps regulate blood sugar and prevent certain types of cancer,” says Michelle Schelske-Santos, Ph.D., a professor in the nutrition and dietetics program at the University of Puerto Rico in Río Piedras. The kind of fiber in beans also helps us develop good bacteria that contribute to gut health, she says.
And for the protein in rice and beans, its true that combined they make complete protein, supplying all the essential amino acids (the building blocks of protein) found in dairy, meat, poultry, and fish. But you don’t have to eat them together for the protein to count. By eating a variety of foods throughout the day, you get all the amino acids you need, and your body does the combining for you.
Dry beans are typically about one-third the price of canned beans, but some people find cooking with them intimidating. But they can actually be very easy to use, says Schelske-Santos. “I put the beans in a slow cooker in the morning before going to work, and when I get back I prepare the seasoning [sautéed garlic, onions and peppers with spices] and mix in the beans,” she says.
Colorful beans—such as black, red kidney, pinto, or black-eyed peas (the types most commonly cooked with rice)—are also packed with antioxidants. These compounds protect against the kind of cell damage that may lead to heart disease, cancer, and other chronic diseases. And beans do double duty as a protein and a vegetable, counting toward the 2 to 3 cups of vegetables you should have in a day.
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Get the ratio right
Try to aim for an equal amount of rice and beans, or slightly more beans than rice.
One observational study found that people who ate 0.66 cups of beans for every 0.66 cups of white rice, had lower odds of Metabolic Syndrome and lower odds of high blood sugar, compared to people who had 0.33 cups of beans or less for every 0.66 cups of white rice (4).
A more recent study looked at the minimal effective dose of beans needed to improve blood sugar compared to rice alone. This study found a minimum serving size of ¼ cup of beans was needed to have a lower blood sugar response than ¼ cup of rice (5).
In short, if you’re going to eat ½ cup of rice, try to eat at least ½ cup of beans well.
For mixed dishes like gallo pinto, congri, and arroz con gandules, you may want to experiment with the recipe to increase the proportion of beans to rice.
Easy Jamaican Cauliflower Rice and Peas | Keto + Vegan + Gluten Free
FAQ
Is rice and beans healthy for weight loss?
Is it OK to eat rice and beans everyday?
How many calories are in Rice with Peas?
Is Mexican rice and beans healthy?
Are green peas good for rice?
Green peas make a nice nutritious addition to rice plus add a little extra fiber – add a little cheese and kids will gobble it up! Green peas are a great source of fiber with about 7 grams per cup. Plus, peas contain healthy antioxidants which are necessary for a healthy body. If you are pressed for time, add thawed peas to your minute rice.
Is rice a healthy food?
Rice is a healthy food, especially if it is prepared with vegetables to increase fiber supply or if it is in its whole form, which is rich in fiber, minerals and vitamins.
Are peas healthy?
Peas are part of the plant family fabaceae, also known as the bean family or pulse family. Their beginnings trace back to the Middle East, specifically present-day Turkey and Iraq. Today, peas are grown worldwide. The fiber in peas can help you control your blood sugar. (Photo credit: Cavan/Getty Images)
What is rice & peas?
The name rice and peas refers to the legumes and rice that is used in the recipe. Long grain Basmati rice in particular is the most common and preferred type of rice to use for traditional rice and peas recipe. Although times have changed and various types of rice are now used.