Rice and beans are a staple food in Mexican cuisine and many other cultures around the world. They provide an inexpensive, nutritious combination of plant-based proteins. However, Mexican rice and refried beans are often loaded with extra fat, sodium, and calories that may not make them the healthiest option.
Are beans healthy?
Beans are an excellent source of plant-based protein and fiber. Just 1 cup of cooked pinto beans contains:
- 15 grams protein
- 13 grams fiber
- Less than 1 gram fat
The protein in beans contains all 9 essential amino acids needed to form complete protein when combined with grains like rice. The fiber contributes to digestive health and satiety. Beans are also packed with key micronutrients like:
- Iron
- Zinc
- Folate
- Magnesium
- Phosphorus
- Copper
- Manganese
Eating beans regularly is associated with reduced risk of chronic diseases like heart disease, diabetes, and certain cancers. Their high nutrient density makes them one of the healthiest plant foods.
Potential concerns with beans
The main potential downside of beans is their lectin content. Lectins are proteins that can cause digestive upset in some people when eaten in excess. Properly preparing beans by soaking, sprouting, or fermenting can reduce lectins.
Beans also contain phytic acid, which may inhibit absorption of some minerals. This isn’t a major concern for most people eating a varied diet.
Overall, the fiber, protein, vitamins and minerals in beans far outweigh potential anti-nutrient effects. They are considered one of the healthiest foods.
Is rice healthy?
Rice is predominantly a source of carbohydrates with very little protein. A cup of cooked white rice provides:
- 45 grams carbohydrate
- 4 grams protein
- Less than 1 gram fiber
Rice is naturally gluten-free, making it a staple food for those with celiac disease or gluten intolerance. Brown rice offers more fiber and nutrients than white rice since the bran and germ are left intact.
Rice provides some B vitamins like thiamin and niacin. It also contains trace minerals like manganese, phosphorus, and magnesium. Overall, rice is not the most nutrient-dense food, but it provides carbohydrate energy and pairs well with beans, vegetables, meat or fish.
Potential concerns with rice
Since rice is relatively low in fiber and nutrients, overconsumption may displace healthier options in the diet. Some types of rice also contain higher arsenic levels, which have been associated with increased risk of certain cancers when eaten in large amounts.
Rice is generally considered a healthy food as part of a balanced diet, but moderation is key. It may be best to mix brown and white rice varieties to get a mix of nutrients, fiber and texture.
Do beans and rice provide a complete protein?
Beans and rice are a classic protein combination in vegetarian diets. Beans provide the amino acid lysine that rice is low in, while rice provides methionine that beans are low in. Eating them together allows your body to form a complete protein with all 9 essential amino acids.
To get the full protein, it’s important to eat beans and rice within the same meal rather than relying on complementary proteins throughout the day. Some examples of complete proteins from beans and rice include:
- Black beans and brown rice
- Pinto beans and white rice
- Kidney beans and wild rice
- Chickpeas and basmati rice
As long as you get a serving of each in the same meal, beans and rice can provide quality vegetarian protein comparable to meat.
Nutrition of Mexican rice
Mexican rice is cooked with tomatoes, onions, garlic, and spices to give it that classic red color and flavor. It’s often made with white rice. Here is the nutrition profile per 1 cup cooked:
- 216 calories
- 44g carbohydrates
- 4g protein
- Less than 1g fiber
- 544mg sodium
The additions make Mexican rice more flavorful than plain white rice. It provides a mix of carbohydrates, trace protein and micronutrients from the vegetables. However, Mexican rice lacks fiber and is high in sodium.
Healthier ways to make Mexican rice
To make Mexican rice healthier, consider these easy substitutions:
- Use brown rice instead of white for more fiber and nutrients.
- Increase vegetables like peppers, corn and peas.
- Use fresh or roasted tomatoes instead of tomato paste or sauce.
- Flavor with lime juice and fresh herbs instead of salt.
Simple adjustments like these can improve the nutrition of Mexican rice significantly.
Nutrition of refried beans
Traditional refried beans start with cooked pinto beans that are mashed and then fried in lard with onion, garlic, and seasoning. Here is the nutrition in 1/2 cup:
- 120 calories
- 5g protein
- 7g fiber
- 410mg sodium
- 8g total fat
- 2.5g saturated fat
While refried beans offer protein and fiber, they are also high in sodium and saturated fat, especially from frying in lard.
Healthier ways to make refried beans
Some easy ways to make refried beans healthier include:
- Use olive oil instead of lard for frying.
- Cut back on added salt and season with herbs.
- Add extras like roasted peppers, onions or spinach.
- Skip frying altogether and mash beans with broth.
With simple adjustments, it’s possible to enjoy refried beans on a healthy diet.
Are Mexican rice and refried beans healthy together?
When paired together, Mexican rice and refried beans can provide a meal with:
- Complete vegetarian protein
- Fiber
- Vitamins and minerals
- Phytonutrients
- Carbohydrate energy
However, in their traditional forms, Mexican rice and refried beans are both high in sodium. The saturated fat in refried beans cooked with lard is also a downside.
Here is a comparison of nutrients in a typical 1 cup serving of Mexican rice with 1/2 cup of refried beans:
| Nutrient | Mexican Rice (1 cup) | Refried Beans (1/2 cup) | Totals |
|---|---|---|---|
| Calories | 216 | 120 | 336 |
| Protein | 4g | 5g | 9g |
| Carbs | 44g | 15g | 59g |
| Fiber | 1g | 7g | 8g |
| Fat | 1g | 8g | 9g |
| Saturated Fat | 0g | 2.5g | 2.5g |
| Sodium | 544mg | 410mg | 954mg |
Based on these nutrition facts, some potential concerns with Mexican rice and refried beans include:
- High in sodium: Over 900mg per serving
- Higher in saturated fat: Mainly from refried beans cooked in lard
- Lower in fiber: Mexican rice only provides 1 gram per serving
Overall, this classic combo can be a healthy vegetarian meal with some modifications to reduce sodium, fat and boost fiber.
Healthier alternatives
Here are some suggestions for healthier ways to enjoy Mexican rice and beans:
1. Use brown rice and black beans
Substitute brown rice for the white variety to increase fiber, vitamins and minerals. Pair it with black beans, a darker bean high in antioxidants. Season with lime, cilantro and chili powder instead of extra salt.
2. Make a rice bowl
Build a rice bowl with brown rice, pinto beans, sautéed peppers and onions, avocado, salsa and a sprinkle of cotija cheese. Boost nutrition without overloading on fat from refried beans.
3. Stuff peppers or mushrooms
Scoop out poblano peppers and stuff with a mixture of brown rice, black beans, corn, and seasoning. Roast until tender for a lighter take. Or use portobello mushroom caps.
4. Make bean tacos or burritos
Wrap up rice and beans in corn tortillas or lettuce wraps for easy, portable tacos and burritos. Top with avocado, lettuce, tomato, and salsa instead of cheese, sour cream or mayo.
5. Enjoy as side dishes
Make plain boiled brown rice and simple black beans flavored with onions, herbs and spices as lighter side dishes. Pair with grilled fish, chicken or lean protein.
Tips for buying and preparing
Here are some tips for purchasing and preparing healthier Mexican rice and beans at home:
- Look for low sodium or no salt added canned beans and tomatoes.
- Rinse canned beans to remove some sodium.
- Use brown rice and wild rice varieties for more nutrients.
- Flavor rice with lime juice, garlic, cilantro, etc. instead of salt.
- Saute aromatics like onion and peppers in broth instead of oil.
- Use avocado oil or olive oil instead of lard or vegetable oils.
- Spice it up with chili powder, cumin, oregano instead of salt.
With simple substitutions and seasonings, it’s easy to give this classic combo a healthy makeover.
Healthy recipes to try
Here are some delicious, nutritious recipes for Mexican rice and beans:
Cilantro lime rice with black beans
Ingredients:
- 1 cup brown rice
- 1 15oz can low sodium black beans, drained and rinsed
- 1 lime, juiced
- 1/4 cup cilantro, chopped
- 1 tsp chili powder
- 1 garlic clove, minced
Directions:
- Cook rice according to package directions.
- In small bowl, mix together lime juice, cilantro, chili powder and garlic. Stir in beans.
- Place rice in bowl. Top with black bean mixture.
Southwestern stuffed peppers
Ingredients:
- 3 poblano peppers, halved and seeded
- 1 cup cooked brown rice
- 1/2 cup cooked black beans
- 1/2 cup corn kernels
- 1 tbsp taco seasoning
- 1 oz Mexican cheese, shredded (optional)
Directions:
- Preheat oven to 375°F.
- In medium bowl, mix together rice, beans, corn and taco seasoning.
- Divide mixture evenly among pepper halves.
- Place on baking sheet and bake 25 minutes.
- Remove from oven, top with cheese if desired, and bake 2-3 more minutes until melted.
15 minute Mexican quinoa
Ingredients:
- 1 cup quinoa
- 1 15oz can unsalted pinto beans, drained and rinsed
- 1 cup salsa
- 1 tsp chili powder
- Juice of 1 lime
- 1 avocado, diced
Directions:
- Cook quinoa according to package directions.
- In medium bowl, mix together cooked quinoa, beans, salsa, chili powder and lime juice.
- Top with diced avocado before serving.
FAQs
Is Mexican rice bad for you?
Traditional Mexican rice made with white rice, tomato sauce, vegetables, and lots of sodium can be unhealthy in large amounts. Using brown rice and fresh ingredients makes it much healthier. Enjoy in moderation as part of an overall balanced diet.
Are refried beans high in cholesterol?
Beans themselves are naturally cholesterol-free. However, refried beans are often cooked with lard or bacon fat, which adds significant saturated fat and cholesterol. Opt for vegetable oil or olive oil instead.
Should I rinse canned beans?
Yes, rinsing canned beans helps remove some of the excess sodium from the canning process. Rinsing for 30 seconds can reduce sodium by up to 40%.
Do you have to eat rice and beans together to get complete protein?
To maximize the protein quality, it’s best to eat complementary proteins like rice and beans within the same meal rather than spacing them out during the day. Your body is able to utilize the complete amino acid profile most effectively when they are consumed together.
Is Mexican rice and beans gluten free?
Yes, traditionally made Mexican rice and beans are naturally gluten-free. As always, check labels to confirm packaged ingredients used are certified gluten-free.
The bottom line
Rice and beans are a classic plant-based protein combination in Mexican cuisine and provide carbohydrates, fiber, vitamins and minerals. However, Mexican rice and refried beans can also be high in sodium, fat and calories when not prepared carefully.
Choosing brown rice over white, using fresh vegetables, skipping added salt and frying, and flavoring with herbs helps make this combo much healthier while still full of flavor. Beans and rice can be a tasty, nutritious component of an overall healthy diet.