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Health benefits of Eating Rice And Beans Together

Rice and beans is a typical mixture in West Africa mainly Nigeria and Ghana, and what not everyone knows is that it is a good source of protein, which means that when we eat rice and beans, it is not necessary to eat any meat or eggs at the same meal. 

When you eat rice and beans, the protein is complete and, therefore, it can be said that this mixture is equivalent to a portion of meat. This is because the amino acids that are the constituents of protein are also present in both rice and beans, whereas in rice there is methionine and in beans there is lysine, and together these form a good quality protein, similar to meat.

Benefits of rice and beans

The main benefits of consuming rice with beans are:

-Help you lose weight: because this is a low-fat combination. However, it is important not to exaggerate the amounts in order not to extrapolate the meal's calories. The ideal is to eat only 3 tablespoons of rice and a shallow scoop of beans;

-Contribute to diabetes control: because it is a combination with low glycemic index.

-It helps with bodybuilding: because it is a good source of lean protein that is essential for building bigger and stronger muscles. 

-Rice and beans together promote a feeling of satiety, regulating appetite and aiding in the weight loss process. So as not to overdo it, the ideal ratio is three servings of rice to one of beans.

-The Ministry of Health's food guide recommends eating rice and beans every day, as the daily consumption of these foods also helps prevent diseases such as cardiovascular problems, diabetes, colon cancer and bowel malfunction.

-The explanation for this is that the pair is rich in fiber — which helps to reduce hunger and also reduce the absorption of sugars and fats. But the benefits don't stop there. From a nutritional point of view, rice and beans are a perfect combination.

-Rice is low in lysine amino acids, which are present in beans. Beans, on the other hand, lack the amino acid methionine, which is abundant in rice. Thus, this typically African combination forms a high nutritional quality protein.

-In addition to proteins, rice offers carbohydrates, B vitamins, iron, is an easily digestible food and rarely causes allergies. Beans, in turn, contain more protein than any other plant-based food, being a source of B-complex vitamins, iron, potassium, zinc and other essential minerals.

To make the meal even healthier and more nutritious, experts advise to include a portion of protein, which can be red meat, chicken, fish or egg, as well as vegetables and greens, according to the preference of each taste.

-In the case of children and adolescents, the traditional African combination is even more important, as it provides a good amount of the nutrients needed for growth and development, says experts.

Although this combination is healthy, it is important to also consume vegetables, greens and vegetables in the same meal so that there is a greater wealth of vitamins and nutrients.

(Reference -

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Nigeria West Africa


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