Why You Should Eat More Beans And Rice

Basic cooking is a great way to relieve stress, and preparing rice and beans is as basic as it gets.But what makes this humble dish a global staple, especially in the Americas and Africa, is its inherent nutritional value and low cost.Just one cup of beans and rice provides 12 grams of complete protein, 10 grams of fiber, and plenty of USDA-recommended essential vitamins and minerals, including B-6, vitamin E, phosphorus, calcium, magnesium, and potassium.

Although the cultivation of rice and beans began thousands of years ago in China, Peru and Mexico, the pairing has been rooted in Latin and African cultures for centuries.Over time, regional dishes have evolved and in some cases even represent the countries from which they originate.

For example, the flavorful arroz con gandules (rice and garbanzo beans), featuring sofrito (a paste made from cilantro, onion, garlic, chili peppers, and tomatoes), is part of Puerto Rico’s ethnic cuisine, but red beans and rice are synonymous with Louisiana’s Creole cuisine.Whether you’re considering short-, medium-, or long-grain rice, or the commonly used spotted, black, or kidney beans, your choice of seasonings can elevate rice and bean cooking into a culinary experience.

It’s a great meal for the money.

Overall, rice and beans are an inexpensive source of protein.The average cost of making a cup of rice and beans at home is only 49 cents.

Dried beans sell for $1.99 per pound and make 16 half-cup servings.Canned beans are a little more expensive, selling for about $1.19 for 15 ounces and making 4 half-cup servings when cooked.

Rice is also very affordable.White, long-grain rice, commonly used in rice and bean dishes, averages about $3.30 per pound and yields six cups of rice, or 12 servings.

Rice and beans together have amazing nutritional benefits

Rice and beans, when eaten together, contain all nine essential amino acids for a complete protein source.Brown and white rice are lower in the essential amino acid lysine but higher in the essential amino acid methionine.Registered dietitian Jillian Kubala explains that beans are the opposite – high in lysine but low in methionine.Combining rice and beans allows you to consume enough of each amino acid, as well as the remaining seven essential amino acids, to form a complete protein.

However, not all rice is created equal.Traditionally used in African and Latin American cuisines, whole grain rice contains important antioxidants, including essential B vitamins, calcium and iron, while white rice loses many of its nutrients during processing.When cooking rice and beans, long-grain rice is preferred for its light, dry texture.Short-grain or medium-grain rice tends to clump during cooking and is better suited for sushi and risotto dishes.

Canned vs. dried beans

From a nutritional standpoint, both dry and canned beans contain equal amounts of vitamins and nutrients.However, there are some differences to consider, including preparation time and salt content.While canned beans are more expensive, their convenience is attractive because dry beans usually require a long soak.

However, canned beans come with their own set of problems, including a high salt content and can linings that may contain BPA, a chemical that some studies have shown interferes with thyroid and reproductive function in both men and women.

Some canned beans contain up to 500 mg of sodium per half-cup (the USDA recommends limiting sodium intake to 2,300 mg/day).Is there a simple solution?Look for salt-free and BPA-free varieties; rinsing beans will further reduce sodium by about one-third.