Red beans and rice is a nutrient-dense food, providing plenty of protein, fiber, vitamins and minerals relative to the amount of calories that it contains. To get the most nutrient-packed meal, use brown rice and cook the beans from scratch to minimize sodium content. One cup of red beans and rice, mixed half and half, contains approximately 400 calories.
Carbohydrates and Fiber
One cup of red beans and brown rice mixed half and half has 80 g of carbohydrate and 18 g of fiber, which is about half the desired daily amount of fiber. This large amount of fiber slows the entry of these healthy carbohydrates into the blood stream, thereby blunting any large insulin response. In addition, fiber increases satiety by making you feel fuller and it is linked with a reduction in cardiovascular disease, diabetes and colon cancer.
Protein
One cup of red beans and brown rice mixed half and half has 22 g of protein. Rice and beans are thought of as complementary proteins, meaning that when eaten together they provide all the essential amino acids. Thus even though rice is low in some amino acids and beans are low in others, eaten together their strengths complement each other, providing a complete protein.
Fat
Red beans and rice is a very low fat food, containing only 2 g of fat in every cup. Because of the high fiber content, however, it still tends to provide satiety without the fat. If some healthy fat is desired, olive oil can easily be added and will provide a nice flavor.
Vitamins and Minerals
Beans are a great source of B vitamins, folate, iron, magnesium and potassium. Brown rice is also full of B vitamins, manganese, magnesium and phosphorous, together making the mixture a powerhouse food.
Complementary Sides
People often choose to eat cajun shrimp or sausage alongside this popular dish. A vegetable dish is always a nice addition as well.
References
- "World Tastes Wild Oats' Guide to Buying and Preparing Bulk Foods"; Wild Oats Markets, Inc.; 2001
- "Recommended Dietary Allowances 10th Edition"; National Research Council; 1989
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