The Nutritional Benefits of Rice and Beans
Rice and beans have long been dietary staples around the world due to their nutritional value and economic affordability. When eaten together, rice and beans form a complete protein, which means they provide all nine essential amino acids our bodies cannot make on their own. This powerful protein duo delivers sustained energy while keeping you feeling full and satisfied. Let's explore why rice and beans make such a healthy, budget-friendly meal.
Rice as an Excellent Source of Carbohydrates
Rice is an affordable source of carbohydrates that offers 4 grams of protein per cooked cup in addition to iron, vitamins, minerals and antioxidants. The fiber in brown rice promotes healthy digestion and gives you a feeling of fullness. Since rice is naturally gluten-free, it makes a great staple for anyone following a gluten-free diet.
The Antioxidant Benefits of Beans
Beans provide ample protein, complex carbs, fiber and antioxidants like anthocyanins and flavonoids. Black beans, red kidney beans, pinto beans and other varieties contain beneficial phytochemicals that support heart health by reducing inflammation and cholesterol. The high fiber content improves digestive health and balances blood sugar levels as well. Beans keep you feeling satisfied between meals, which helps prevent overeating.
Daily Recommended Amounts of Rice and Beans
When determining how much rice and beans to eat per day, consider the recommended daily amounts of carbohydrates, fiber, protein, vitamins and minerals based on your age, gender, activity level and health status.
Carbohydrate Recommendations
The Dietary Guidelines for Americans recommend that 45-65% of your daily calories should come from carbs. So if you eat a 2000 calorie diet, aim for 225-325 grams of carbohydrates per day. Most adults need around 130 grams of carb per day minimum. Rice and beans each provide carbs, so adjust portion sizes accordingly. Focus on whole grain rice and beans for maximum nutrition.
Fiber Intake Goals
Adult women should consume at least 25 grams of fiber per day, while adult men need a minimum of 38 grams. Older adults also need more fiber, around 30 grams per day. Fiber promotes healthy digestion, cholesterol levels and blood sugar control. To increase fiber intake, choose brown rice and eat 1-3 cups of beans per day.
Protein Requirements
The Recommended Daily Allowance of protein is 0.8 grams per kilogram of your body weight. So if you weigh 150 pounds, that equates to about 55 grams of protein each day. However, active adults need more like 0.5-0.9 grams per pound of body weight. Rice and beans together form a complete protein that provides sustained energy.
Figuring Out Serving Sizes
Figuring out how much rice and beans makes sense for your diet and lifestyle requires some simple math. Here are some examples to get you started.
Sample Serving Sizes
As a general rule of thumb, aim for 1⁄2-1 cup cooked rice and 1⁄2-1 cup beans per meal if rice and beans are your main sources of carbs and protein. That provides around 20-40 grams net carbs and 7-15 grams protein per serving.
So if eating three meals per day, you'd consume around 60-120 grams of carbs from rice and beans. Increase or decrease portions based on your calorie, carb and protein goals, along with any medical conditions.
Serving Size Calculators
To customize portion sizes perfectly for your needs, take advantage of online rice and bean serving size calculators. Enter details like your weight, activity level, nutritional needs and grams of carbs or protein per serving. The calculator suggests ideal rice and bean serving sizes per meal or day to help you meet your health goals.
Tips for Incorporating More Rice and Beans Into Your Diet
Wondering how to add more nourishing rice and beans into your daily meal plan? It's easier than you think with a little planning and preparation.
Keep a Batch Premade
Cook rice and beans in bulk on a day off so hearty portions are ready to enjoy all week long. Store cooked rice and beans separately in the fridge for quick meals.
Get Creative With Recipes
Incorporate brown rice and beans into bowls, casseroles, soups, salads, and dips. Blend them up into plant-based burgers or meatballs. The possibilities are practically endless once you start experimenting.
Try New Bean Varieties
Mix up nutrition and flavors by swapping different types of beans like chickpeas, cannellini beans, lentils, or black-eyed peas. Pair rice and beans with your favorite seasonings and produce too.
Focus on Balance
Pay attention to portions to ensure you maintain overall balance. Adjust rice and bean serving sizes daily based on other carb and protein sources in your meals and snacks.
Rice and beans strike a nutritional balance between complex carbohydrates, plant-based protein, gut-healthy fiber and antioxidants. Factor your individual dietary needs and preferences into serving sizes to determine the ideal daily amounts for you.
FAQs
What is the complete protein from rice and beans?
Rice and beans together form a complete protein, which means they provide all nine essential amino acids our bodies cannot make on their own.
How many grams of protein does 1 cup cooked rice and 1 cup cooked beans provide?
One cup of cooked rice provides about 4 grams of protein. One cup of cooked beans provides about 15 grams of protein on average. So together, 1 cup rice and 1 cup beans provides around 19 grams of protein.
How much brown rice should I eat per day?
As a general recommendation, aim for 1⁄2-1 cup of cooked brown rice per meal, or about 1-3 cups per day depending on your total calorie needs and activity level.
How many beans should I eat per day?
1-3 cups of beans per day is a good amount for most adults. This provides 7-21 grams fiber to support healthy digestion and helps meet protein needs as well.
What are some examples of rice and bean recipes?
Some tasty recipes that incorporate rice and beans include vegetarian chili, rice and bean burrito bowls, coconut curry chickpea stew with brown rice, lentil stuffed peppers with brown rice, black bean enchiladas with cilantro lime rice, and island rice & peas.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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