Black beans and rice is a meal that is commonly eaten in many parts of the world, including Latin America, the Caribbean, the southern United States, and West Africa. It is a simple combination of cooked black beans and white rice, sometimes with the addition of chopped onions, bell peppers, tomatoes, and seasoning like cilantro, lime juice, and hot sauce. But is this seemingly simple meal actually healthy and nutritious? Let’s take a closer look at the nutritional profile of black beans and rice.
Nutritional breakdown of black beans
Black beans are packed with important nutrients like protein, fiber, vitamins, and minerals. Here is an overview of the nutrition found in 1 cup (172g) of cooked black beans (1):
| Calories | 227 |
|---|---|
| Protein | 15.2g |
| Carbs | 41.1g |
| Fiber | 15g |
| Manganese | 88% DV |
| Folate | 64% DV |
| Copper | 38% DV |
| Phosphorus | 28% DV |
| Vitamin B1 | 28% DV |
| Magnesium | 24% DV |
| Iron | 20% DV |
As you can see, black beans are high in protein, providing 15.2 grams per cooked cup. This makes them an excellent plant-based source of protein. They also contain a whopping 15 grams of fiber per cup. Getting enough fiber is important for heart health, digestion, and maintaining healthy blood sugar levels.
In addition, black beans contain generous amounts of manganese, folate, copper, phosphorus, thiamine, magnesium, and iron. All of those vitamins and minerals play important roles in the body. For example, manganese is essential for healthy bones while folate is critical for cell function and tissue growth.
Overall, the vitamins, minerals, protein, and fiber in black beans make them a nutritional powerhouse. Now let’s look at the nutrition provided by rice.
Nutritional profile of rice
Rice is mainly composed of carbs with smaller amounts of protein and fiber. Here is the nutrition for 1 cup (158g) of cooked white rice (2):
| Calories | 205 |
|---|---|
| Protein | 4.2g |
| Carbs | 44.5g |
| Fiber | 0.6g |
| Thiamine | 7% DV |
| Niacin | 5% DV |
| Folate | 4% DV |
| Magnesium | 3% DV |
| Phosphorus | 3% DV |
| Zinc | 2% DV |
Rice is lower in protein compared to beans, with only 4.2 grams per cooked cup. It also provides just 0.6 grams of fiber. However, rice is a good source of certain B vitamins like thiamine and niacin. It also contains smaller amounts of folate, magnesium, phosphorus, and zinc.
So while rice is high in carbs, it does provide some nutritional value in the form of B vitamins and minerals. The fiber and protein are lacking compared to beans, but rice fills in some of the gaps in the amino acid profile that beans are missing.
Combining rice and beans provides a complete protein
One of the reasons that rice and beans make such a healthy duo is that together they form a complete protein. Most plant foods are limiting in certain essential amino acids, so they don’t contain all 9 amino acids required to make a complete protein. Here is how rice and beans stack up (3):
Rice is low in:
– Lysine
– Tryptophan
– Threonine
Beans are low in:
– Methionine
– Cysteine
But when you combine rice and beans together, their amino acid profiles complement each other and fill in the gaps. Rice provides the amino acids that beans are missing, while beans provide the amino acids that rice is missing. This makes a complete high-quality vegetarian protein source.
Getting enough protein on a vegetarian or vegan diet can be challenging, so food combinations like rice and beans are important. The complete protein provided can help support muscle mass and strength.
Other health benefits of beans and rice
In addition to combining to form a complete protein, black beans and rice offer these other health benefits:
- – Provide steady, slow-digesting carbohydrates for energy
- – High in fiber to support digestive health
- – Rich in antioxidants that protect cells from damage
- – Contain anti-inflammatory phytonutrients
- – Support heart health by lowering cholesterol and blood pressure
- – Help control blood sugar levels and reduce diabetes risk
The fiber in black beans and rice is particularly beneficial. Fiber slows the digestion of carbs, resulting in a steady release of glucose into the bloodstream. This helps prevent energy crashes and reduces insulin spikes. Fiber also promotes satiety so you feel fuller after eating beans and rice.
Studies show that increasing fiber intake is protective against obesity, metabolic syndrome, heart disease, and colorectal cancer (4, 5). Most Americans fall far short of the recommended 25-38 grams of fiber per day, but black beans and rice can help close that gap.
Potential concerns
While black beans and rice make a nutritious combo, there are a few potential downsides to consider:
Phytic acid
Black beans contain phytic acid, also known as phytate. This naturally occurring compound binds to minerals like iron, zinc, magnesium, and calcium and can inhibit their absorption (6).
However, phytate is reduced through cooking and fermentation. Soaking, sprouting, and cooking beans well before eating them can improve mineral absorption. Adding a vitamin C source like tomatoes or bell peppers also helps counteract the effects of phytate.
Digestive issues
The high fiber content of black beans may cause digestive issues like gas or bloating when eaten in large amounts. Gradually increasing fiber intake and proper preparation of beans reduces these unwanted side effects. Canned beans tend to be easier to digest than dry beans prepared from scratch.
Arsenic in rice
Rice has been shown to accumulate arsenic from soil and water. Arsenic is a toxic heavy metal that may increase the risk of cancer when consumed in high amounts. To minimize exposure, rinse rice thoroughly before cooking and use plenty of water when preparing it. Brown rice and basmati rice tend to be lower in arsenic as well.
How to prepare black beans and rice
Now that we’ve covered the nutrition and health benefits of beans and rice, let’s look at how to prepare them. Here are some simple steps for making delicious black beans and rice at home:
Ingredients:
– 1 cup dried black beans, soaked overnight and drained
– 1 cup brown rice
– 1 onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 1 tablespoon olive oil
– 2 cups low-sodium vegetable broth
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped cilantro, lime wedges, hot sauce for serving
Instructions:
- Heat olive oil in a pot over medium heat. Add onion and bell pepper and cook for 5 minutes until softened.
- Add garlic and cumin and cook for 1 minute until fragrant.
- Add soaked beans, vegetable broth, salt and pepper. Bring to a boil.
- Reduce heat, cover and simmer for 45-60 minutes until beans are tender.
- Meanwhile, cook rice according to package directions.
- Once beans are cooked through, lightly mash some of the beans against the side of the pot to thicken the broth.
- Taste and season with more salt and pepper as needed.
- Serve beans over cooked rice. Top with chopped cilantro, lime juice, and hot sauce.
This simple, flavorful recipe takes advantage of the nutrition of brown rice and fiber-rich black beans. You can also use quick-cooking canned beans to cut down on preparation time.
Conclusion
Black beans and rice form a tasty and nutritious combination. Together they provide a complete protein that contains all nine essential amino acids. Black beans are also high in fiber, vitamins, and minerals, while rice contributes important B vitamins and minerals.
This dish is affordable, tasty, and easy to prepare. Potential downsides like phytic acid and digestive issues can be minimized through proper preparation methods. While no one food provides a nutritional silver bullet, beans and rice are a versatile staple that offers protein, fiber and a host of other nutrients. Adding veggies like peppers and onions provides additional benefits.
In moderation as part of an overall balanced diet, enjoying black beans and rice can support good health. The fiber keeps you satisfied, the protein sustains energy levels, and the nutrient density provides lasting nourishment. So don’t be afraid to get your fill of this classic and healthy meal.