Bean and rice burritos are a popular convenient meal, but how healthy are they really? Burritos can vary widely in their ingredients and nutrition profile depending on how they are prepared. In this article, we will analyze the nutritional value of basic bean and rice burritos and look at whether they can be part of a healthy diet.
What are bean and rice burritos?
A basic bean and rice burrito consists of a flour tortilla wrapped around a filling of cooked beans, rice, and sometimes cheese. The tortilla provides carbohydrates while the beans and rice offer protein, fiber, and other nutrients. Vegetarian burritos use beans as the main protein source, while beef or chicken may be added to non-vegetarian burritos. Burritos are customizable, so ingredients like lettuce, salsa, guacamole, and sour cream can also be added.
Nutritional profile of bean and rice burritos
The nutrition of a burrito depends largely on portion size and ingredients used. Here is the nutritional profile of a 300g burrito with a flour tortilla, black beans, brown rice, cheddar cheese, and tomato salsa:
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 565 | 28% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 0g | |
| Cholesterol | 15mg | 5% |
| Sodium | 644mg | 27% |
| Carbohydrates | 89g | 30% |
| Fiber | 10g | 40% |
| Sugar | 3g | |
| Protein | 19g | |
| Vitamin A | 8% | |
| Vitamin C | 15% | |
| Calcium | 20% | |
| Iron | 20% |
This shows that a bean and rice burrito provides significant amounts of fiber, vitamins, minerals, and protein. However, it is also high in sodium, saturated fat, and calories.
Benefits of bean and rice burritos
Despite some negative nutritional aspects, bean and rice burritos still offer some important benefits:
1. Provide protein and fiber
The combination of beans and rice offers a complete plant-based protein containing all essential amino acids. Beans are also an excellent source of fiber, providing about 10g per burrito serving. Fiber promotes digestive and heart health.
2. Contain complex carbohydrates
The rice and beans in burritos supply beneficial complex carbs rather than simple sugars. Complex carbs provide prolonged energy.
3. Offer vitamins and minerals
Bean and rice burritos supply vitamins A, C, and B-vitamins, as well as minerals like iron, magnesium, and potassium from the whole food ingredients. These support overall health.
4. Vegetarian and vegan friendly
Bean and rice burritos made without meat or dairy contain plant-based protein making them a protein-rich meatless meal option. This appeals to vegetarians/vegans.
5. Low cost source of nutrition
Dried beans and rice are inexpensive. Making burritos at home costs a fraction of eating out and provides nutrition for the money.
Potential downsides of bean and rice burritos
However, there are also some possible negatives to keep in mind:
1. High sodium content
The combination of tortilla, cheese, and sauce in a burrito quickly adds up in sodium. Too much sodium can increase blood pressure and heart disease risk.
2. High in refined carbs
While beans and rice provide healthy complex carbs, the flour tortilla shell is made of refined carbs which digest quickly, spiking blood sugar. Whole grain tortillas are healthier.
3. May contain unhealthy fat
Burritos high in cheese, sour cream, greasy meats, and deep-frying can contain substantial amounts of unhealthy saturated fat and trans fat.
4. Large portion sizes
Burritos served at restaurants are often 2-3 servings in one burrito leading to excessive calorie intake.
5. Customization matters
Ingredients used besides the beans and rice can add nutrients or unhealthy elements. Paying attention to additions is key.
Healthy modifications to bean and rice burritos
There are easy ways to modify basic bean and rice burritos to make them more nutritious:
Use whole grain tortillas
Choosing whole wheat or other whole grain tortillas adds fiber and makes the carbohydrates more complex.
Limit sodium intake
Hold back on salt when cooking the beans and rice. Rinse canned beans to reduce sodium. Avoid cheese and salty sauces or condiments.
Add more vegetables
Mix different colorful veggies like sautéed bell peppers, onions, spinach, or kale into the burrito filling. This boosts vitamins, minerals and fiber.
Choose healthy fats
Use small amounts of plant-based fats like olive oil or avocado rather than saturated fat from greasy meats or cheese. Avoid deep frying.
Use lean protein
Choose low fat proteins like grilled chicken breast, shrimp, or firm tofu instead of high fat beef, pork or sour cream.
Watch portions
Stick to a single burrito and fill the rest of the plate with fresh produce to control calories.
Bake don’t fry
Baking burritos in the oven avoids added fat from frying while keeping the crispy texture.
Are bean and rice burritos good for you?
The bottom line
Bean and rice burritos can be a nutritious choice as part of an overall healthy diet but do have some drawbacks nutrition-wise. Choosing whole food plant-based ingredients like beans, rice, vegetables, and whole grain tortillas provides protein, complex carbs and nutrients. Limiting unhealthy additions like sodium, saturated fat, and refined carbs keeps bean and rice burritos a smart meal option. Paying attention to portion sizes is also important for controlling calories. Ultimately, bean and rice burritos prepared with care can offer a tasty convenient meatless meal that provides balanced nutrition.
Conclusion
Bean and rice burritos contain a beneficial blend of protein, fiber, vitamins and minerals from their whole food ingredients. But they also can contain less healthy components like sodium, saturated fat and refined carbs in large amounts. Choosing lean proteins, healthy fats, and whole grain tortillas makes basic burritos more nutritious. Keeping portion sizes reasonable and limiting high sodium and high fat additions allows bean and rice burritos to be an easy vegetarian meal that can fit into an overall healthy diet. With some simple adjustments, bean and rice burritos can offer good nutrition in a handy package.