![]() The usual ratio is about half beans, half white rice. And adding fresh herbs at the end gives great freshness to the dish.īump up the beans. If you like spicy food, add chili powder to your beans. Any good-quality blend without MSG-Italian, Caribbean, Taco-also goes well. Add in spices paprika, oregano, coriander, and cumin are spices that pair well with beans. Increase the flavor by sautéing garlic, onion, and green peppers in olive oil until golden before adding cooked beans. Artificial ham-flavored seasoning is often used as a substitute for pork, but it’s packed with sodium.īut rice and beans can be tasty without the pork. The beans are often cooked with ham hocks, bacon, or lard, which add flavor but also a lot of fat and sodium. 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.ĭespite the healthfulness of the combo, there are ways you can make rice and beans even better. But you don’t have to eat them together for the protein to count. But when you pair it with beans, it helps you metabolize the carbs better.Īnd for the protein in rice and beans, it's 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. White rice on its own is made up of fast-digesting carbohydrates, leading to spikes in blood glucose levels. It also has some iron and about 2 grams of protein per half-cup cooked. If you need more evidence about the benefits of beans, consider this: In 2016 the American Journal of Clinical Nutrition analyzed 21 studies, finding that people who ate about ¾ cup of beans per day lost a modest amount of weight (nearly a pound over six weeks) even when they didn’t cut the overall number of calories.Īs for the rice side of the equation, white rice, the type usually served with beans, is often enriched with some B vitamins. 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. These compounds protect against the kind of cell damage that may lead to heart disease, cancer, and other chronic diseases. Colorful beans-such as black, red kidney, pinto, or black-eyed peas (the types most commonly cooked with rice)-are also packed with antioxidants.
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