Rice and beans are both incomplete, plant-based proteins that, when eaten together, form a complete protein. Rice and beans are both incomplete, plant-based proteins that, when eaten together, form a complete protein.
Rice and beans are both nutritious yet inexpensive foods that, when combined, form a complete protein. Your body needs protein to build and repair tissue. Proteins are made up of building blocks called amino acids.
This is where rice and beans come in. Rice and beans are, separately, both incomplete proteins; but when they're eaten together, they're considered complementary proteins, according to the FDA. When consumed together, each provides the amino acids that the other lacks. Rice doesn't have enough lysine, but beans do.
The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
There are fava beans, runner beans, lima beans and common beans — which include kidney beans, black beans and green beans, among others. Kidney beans have 15 grams of protein per cup, and black beans contain about the same amount. Next, choose the best ratio of rice to beans to maximize the health benefits of the dish.
While the ratio is typically half and half, the best ratio of rice and beans may be higher in beans and lower in rice than that. If you want to pack in more protein and fiber, as well as the higher nutrient quality of beans, you may want to create a dish consisting of two-thirds beans and one-third rice.
For example, you can make a staple Nicaraguan version of rice and beans with red kidney beans, sautéed garlic, chopped onions, green pepper and fresh herbs. For an easy red beans and rice recipe, try one from the United States Department of Agriculture. Then toss in any spices you'd like.
Most plant-based proteins don't contain all nine essential amino acids. Beans, for example, are missing an amino acid known as methionine, according to the American Society for Nutrition. Other plant-based protein foods, like pea protein or nuts, are often missing an essential amino acid known as lysine.
They also have very low levels of fat and sodium. One cup of black beans, for example, contains about 15 grams of protein and less than a gram each of fat and sugar.
That's why popular heart-healthy diets, like DASH and the Mediterranean diet, emphasize legumes and beans. Legumes and beans have also been linked to lower risks of heart disease, hypertension, stroke and Type 2 diabetes, according to an October 2015 study published in Clinical Diabetes.