ClosePhoto:Sara HaasIf there’s one dish I could eat every day, it’s rice and beans—without a doubt. I grew up enjoying this food combo from a young age when my Dominican grandmother would cook it for me almost every day. It was also a staple dish at my Puerto Rican family gatherings. While the rice was always white or yellow, the types of beans varied greatly. They could be black beans, pinto beans, pigeon peas, white beans, black-eyed peas orred kidney beans.Not only is this a delicious food combo with cultural relevance for me, but it’s also a dish I wholeheartedly recommend as a dietitian because it’s full of nutrition. Learn more about why I love rice and beans as a Latina dietitian and how I enjoy it.What Happens to Your Body When You Eat Beans Daily … or Every Other DayWhy I Love the Rice and Beans ComboIt’s a Cultural Food StapleRice and beans are one of the most common food combinations in Latin American cuisine. Therefore, it’s a way for Latinos like me to connect to our roots and find satisfaction in our meals.But rice and beans aren’t just a part of Latin American cuisine. You can find them in Indian, Southern, Middle Eastern, African, and even Italian cuisine. Therefore, they’re a food combo that affirms many people’s cultures and traditions!It’s a Complementary ProteinRice and beans form a complementary protein, providing all of theessential amino acidstogether.It is especially important for those following aplant-based dietto ensure they get all of the amino acids because most plant-based protein sources lack an essential amino acid. Amino acids help repair your body tissue, break down food,build muscleand produce some hormones and neurotransmitters.You don’t always need all the essential amino acids at one meal—rather, it’s about getting them in throughout the day—but rice and beans are an easy way to cover your bases. Plus, the fiber and protein in rice and beans promote satiety, so they really are best enjoyed together.It’s Rich in IronIron deficiency is alarmingly common, especially among people who are menstruating or pregnant.One study found that almost 40% of U.S. females ages 12 to 21 hadiron deficiency, and about 6% had iron-deficiency anemia—a condition that can cause fatigue, dizziness, cold hands and feet, and pale skin.Did you know that beans are one of thebest plant-based sources of iron? One ½-cup serving of white beans contains about 4 milligrams of iron—22% of the Daily Value.Plus, rice is often enriched with iron; just check the food label to verify whether your rice is. To enhance the absorption of iron, add asource of vitaminC like peppers, broccoli or citrus.It’s an Excellent Source of FiberWhen you think of fiber, you may think of fruits and green veggies, but not for long. Beans are one of the absolute best sources of fiber. One ½-cup serving of white beans has about 6 grams of fiber—an impressive 18% to 27% of the recommended fiber intake for American adults.Fiber is importantfor gut health,blood sugar stability, satiety and cholesterol management. In fact, research has found that the prebiotic fiber in beans fosters the growth of healthy gut bacteria, which improves metabolic health.It’s Budget-FriendlyLast but not least, all the nutritional benefits of rice and beans come at a low cost. Rice and beans are two of the most affordable foods you can find at the grocery store, especially when you consider their nutritional value.Their affordability is even greater when you factor intheir shelf-stability. You don’t have to worry about them going bad for many months, if not years. They make for a great last-minute dinner when you’re overdue for a grocery trip or ago-to dish for meatless Mondays.How I Enjoy Rice and BeansIf you put a bowl of rice and beans on my lap, chances are I’ll enjoy it, but my favorite way to enjoy rice and beans is Dominican or Puerto Rican style. We call this rice and habichuelas guisadas (stewed beans). The beans—usually red kidney beans or pinto beans—are stewed with bell peppers, onion, garlic, squash, tomato sauce, oregano, cilantro and some more spices. The dish is packed with flavor and pairs perfectly with a bowl of white rice.There are lots of other fun ways to make an irresistible bowl of rice and beans. For an Indian-inspired take on rice and beans, try thisSlow-Cooker Dal Makhanirecipe over rice. If you want a Tex-Mex night at home, then thisOne-Pot Beans & Rice with Corn & Salsais sure to please. And don’t overlook rice and beans for breakfast. ThisBlack Beans, Rice & Fried Eggrecipe satisfies savory breakfast cravings.The Bottom LineRice and beans is a dish I love for so many reasons. It connects me to my culture, is a good source of protein, carbs and fiber, and is just plain delicious! Whether rice and beans are a part of your culture or a more foreign food combo for you, it’s worth stocking your pantry with them. Not only will your wallet thank you, but your body may thank you, too.I’m a Dietitian, and This Is My Favorite High-Protein Whole GrainWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Protein in Diet.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.USDA Food Data Central.Beans, white, mature seeds, canned.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
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Photo:Sara Haas
Sara Haas
If there’s one dish I could eat every day, it’s rice and beans—without a doubt. I grew up enjoying this food combo from a young age when my Dominican grandmother would cook it for me almost every day. It was also a staple dish at my Puerto Rican family gatherings. While the rice was always white or yellow, the types of beans varied greatly. They could be black beans, pinto beans, pigeon peas, white beans, black-eyed peas orred kidney beans.Not only is this a delicious food combo with cultural relevance for me, but it’s also a dish I wholeheartedly recommend as a dietitian because it’s full of nutrition. Learn more about why I love rice and beans as a Latina dietitian and how I enjoy it.What Happens to Your Body When You Eat Beans Daily … or Every Other DayWhy I Love the Rice and Beans ComboIt’s a Cultural Food StapleRice and beans are one of the most common food combinations in Latin American cuisine. Therefore, it’s a way for Latinos like me to connect to our roots and find satisfaction in our meals.But rice and beans aren’t just a part of Latin American cuisine. You can find them in Indian, Southern, Middle Eastern, African, and even Italian cuisine. Therefore, they’re a food combo that affirms many people’s cultures and traditions!It’s a Complementary ProteinRice and beans form a complementary protein, providing all of theessential amino acidstogether.It is especially important for those following aplant-based dietto ensure they get all of the amino acids because most plant-based protein sources lack an essential amino acid. Amino acids help repair your body tissue, break down food,build muscleand produce some hormones and neurotransmitters.You don’t always need all the essential amino acids at one meal—rather, it’s about getting them in throughout the day—but rice and beans are an easy way to cover your bases. Plus, the fiber and protein in rice and beans promote satiety, so they really are best enjoyed together.It’s Rich in IronIron deficiency is alarmingly common, especially among people who are menstruating or pregnant.One study found that almost 40% of U.S. females ages 12 to 21 hadiron deficiency, and about 6% had iron-deficiency anemia—a condition that can cause fatigue, dizziness, cold hands and feet, and pale skin.Did you know that beans are one of thebest plant-based sources of iron? One ½-cup serving of white beans contains about 4 milligrams of iron—22% of the Daily Value.Plus, rice is often enriched with iron; just check the food label to verify whether your rice is. To enhance the absorption of iron, add asource of vitaminC like peppers, broccoli or citrus.It’s an Excellent Source of FiberWhen you think of fiber, you may think of fruits and green veggies, but not for long. Beans are one of the absolute best sources of fiber. One ½-cup serving of white beans has about 6 grams of fiber—an impressive 18% to 27% of the recommended fiber intake for American adults.Fiber is importantfor gut health,blood sugar stability, satiety and cholesterol management. In fact, research has found that the prebiotic fiber in beans fosters the growth of healthy gut bacteria, which improves metabolic health.It’s Budget-FriendlyLast but not least, all the nutritional benefits of rice and beans come at a low cost. Rice and beans are two of the most affordable foods you can find at the grocery store, especially when you consider their nutritional value.Their affordability is even greater when you factor intheir shelf-stability. You don’t have to worry about them going bad for many months, if not years. They make for a great last-minute dinner when you’re overdue for a grocery trip or ago-to dish for meatless Mondays.How I Enjoy Rice and BeansIf you put a bowl of rice and beans on my lap, chances are I’ll enjoy it, but my favorite way to enjoy rice and beans is Dominican or Puerto Rican style. We call this rice and habichuelas guisadas (stewed beans). The beans—usually red kidney beans or pinto beans—are stewed with bell peppers, onion, garlic, squash, tomato sauce, oregano, cilantro and some more spices. The dish is packed with flavor and pairs perfectly with a bowl of white rice.There are lots of other fun ways to make an irresistible bowl of rice and beans. For an Indian-inspired take on rice and beans, try thisSlow-Cooker Dal Makhanirecipe over rice. If you want a Tex-Mex night at home, then thisOne-Pot Beans & Rice with Corn & Salsais sure to please. And don’t overlook rice and beans for breakfast. ThisBlack Beans, Rice & Fried Eggrecipe satisfies savory breakfast cravings.The Bottom LineRice and beans is a dish I love for so many reasons. It connects me to my culture, is a good source of protein, carbs and fiber, and is just plain delicious! Whether rice and beans are a part of your culture or a more foreign food combo for you, it’s worth stocking your pantry with them. Not only will your wallet thank you, but your body may thank you, too.I’m a Dietitian, and This Is My Favorite High-Protein Whole GrainWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Protein in Diet.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.USDA Food Data Central.Beans, white, mature seeds, canned.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
If there’s one dish I could eat every day, it’s rice and beans—without a doubt. I grew up enjoying this food combo from a young age when my Dominican grandmother would cook it for me almost every day. It was also a staple dish at my Puerto Rican family gatherings. While the rice was always white or yellow, the types of beans varied greatly. They could be black beans, pinto beans, pigeon peas, white beans, black-eyed peas orred kidney beans.Not only is this a delicious food combo with cultural relevance for me, but it’s also a dish I wholeheartedly recommend as a dietitian because it’s full of nutrition. Learn more about why I love rice and beans as a Latina dietitian and how I enjoy it.What Happens to Your Body When You Eat Beans Daily … or Every Other DayWhy I Love the Rice and Beans ComboIt’s a Cultural Food StapleRice and beans are one of the most common food combinations in Latin American cuisine. Therefore, it’s a way for Latinos like me to connect to our roots and find satisfaction in our meals.But rice and beans aren’t just a part of Latin American cuisine. You can find them in Indian, Southern, Middle Eastern, African, and even Italian cuisine. Therefore, they’re a food combo that affirms many people’s cultures and traditions!It’s a Complementary ProteinRice and beans form a complementary protein, providing all of theessential amino acidstogether.It is especially important for those following aplant-based dietto ensure they get all of the amino acids because most plant-based protein sources lack an essential amino acid. Amino acids help repair your body tissue, break down food,build muscleand produce some hormones and neurotransmitters.You don’t always need all the essential amino acids at one meal—rather, it’s about getting them in throughout the day—but rice and beans are an easy way to cover your bases. Plus, the fiber and protein in rice and beans promote satiety, so they really are best enjoyed together.It’s Rich in IronIron deficiency is alarmingly common, especially among people who are menstruating or pregnant.One study found that almost 40% of U.S. females ages 12 to 21 hadiron deficiency, and about 6% had iron-deficiency anemia—a condition that can cause fatigue, dizziness, cold hands and feet, and pale skin.Did you know that beans are one of thebest plant-based sources of iron? One ½-cup serving of white beans contains about 4 milligrams of iron—22% of the Daily Value.Plus, rice is often enriched with iron; just check the food label to verify whether your rice is. To enhance the absorption of iron, add asource of vitaminC like peppers, broccoli or citrus.It’s an Excellent Source of FiberWhen you think of fiber, you may think of fruits and green veggies, but not for long. Beans are one of the absolute best sources of fiber. One ½-cup serving of white beans has about 6 grams of fiber—an impressive 18% to 27% of the recommended fiber intake for American adults.Fiber is importantfor gut health,blood sugar stability, satiety and cholesterol management. In fact, research has found that the prebiotic fiber in beans fosters the growth of healthy gut bacteria, which improves metabolic health.It’s Budget-FriendlyLast but not least, all the nutritional benefits of rice and beans come at a low cost. Rice and beans are two of the most affordable foods you can find at the grocery store, especially when you consider their nutritional value.Their affordability is even greater when you factor intheir shelf-stability. You don’t have to worry about them going bad for many months, if not years. They make for a great last-minute dinner when you’re overdue for a grocery trip or ago-to dish for meatless Mondays.How I Enjoy Rice and BeansIf you put a bowl of rice and beans on my lap, chances are I’ll enjoy it, but my favorite way to enjoy rice and beans is Dominican or Puerto Rican style. We call this rice and habichuelas guisadas (stewed beans). The beans—usually red kidney beans or pinto beans—are stewed with bell peppers, onion, garlic, squash, tomato sauce, oregano, cilantro and some more spices. The dish is packed with flavor and pairs perfectly with a bowl of white rice.There are lots of other fun ways to make an irresistible bowl of rice and beans. For an Indian-inspired take on rice and beans, try thisSlow-Cooker Dal Makhanirecipe over rice. If you want a Tex-Mex night at home, then thisOne-Pot Beans & Rice with Corn & Salsais sure to please. And don’t overlook rice and beans for breakfast. ThisBlack Beans, Rice & Fried Eggrecipe satisfies savory breakfast cravings.The Bottom LineRice and beans is a dish I love for so many reasons. It connects me to my culture, is a good source of protein, carbs and fiber, and is just plain delicious! Whether rice and beans are a part of your culture or a more foreign food combo for you, it’s worth stocking your pantry with them. Not only will your wallet thank you, but your body may thank you, too.I’m a Dietitian, and This Is My Favorite High-Protein Whole Grain
If there’s one dish I could eat every day, it’s rice and beans—without a doubt. I grew up enjoying this food combo from a young age when my Dominican grandmother would cook it for me almost every day. It was also a staple dish at my Puerto Rican family gatherings. While the rice was always white or yellow, the types of beans varied greatly. They could be black beans, pinto beans, pigeon peas, white beans, black-eyed peas orred kidney beans.
Not only is this a delicious food combo with cultural relevance for me, but it’s also a dish I wholeheartedly recommend as a dietitian because it’s full of nutrition. Learn more about why I love rice and beans as a Latina dietitian and how I enjoy it.
What Happens to Your Body When You Eat Beans Daily … or Every Other Day
Why I Love the Rice and Beans Combo
It’s a Cultural Food Staple
Rice and beans are one of the most common food combinations in Latin American cuisine. Therefore, it’s a way for Latinos like me to connect to our roots and find satisfaction in our meals.
But rice and beans aren’t just a part of Latin American cuisine. You can find them in Indian, Southern, Middle Eastern, African, and even Italian cuisine. Therefore, they’re a food combo that affirms many people’s cultures and traditions!
It’s a Complementary Protein
Rice and beans form a complementary protein, providing all of theessential amino acidstogether.
It is especially important for those following aplant-based dietto ensure they get all of the amino acids because most plant-based protein sources lack an essential amino acid. Amino acids help repair your body tissue, break down food,build muscleand produce some hormones and neurotransmitters.
You don’t always need all the essential amino acids at one meal—rather, it’s about getting them in throughout the day—but rice and beans are an easy way to cover your bases. Plus, the fiber and protein in rice and beans promote satiety, so they really are best enjoyed together.
It’s Rich in Iron
Iron deficiency is alarmingly common, especially among people who are menstruating or pregnant.One study found that almost 40% of U.S. females ages 12 to 21 hadiron deficiency, and about 6% had iron-deficiency anemia—a condition that can cause fatigue, dizziness, cold hands and feet, and pale skin.
Did you know that beans are one of thebest plant-based sources of iron? One ½-cup serving of white beans contains about 4 milligrams of iron—22% of the Daily Value.Plus, rice is often enriched with iron; just check the food label to verify whether your rice is. To enhance the absorption of iron, add asource of vitaminC like peppers, broccoli or citrus.
It’s an Excellent Source of Fiber
When you think of fiber, you may think of fruits and green veggies, but not for long. Beans are one of the absolute best sources of fiber. One ½-cup serving of white beans has about 6 grams of fiber—an impressive 18% to 27% of the recommended fiber intake for American adults.
Fiber is importantfor gut health,blood sugar stability, satiety and cholesterol management. In fact, research has found that the prebiotic fiber in beans fosters the growth of healthy gut bacteria, which improves metabolic health.
It’s Budget-Friendly
Last but not least, all the nutritional benefits of rice and beans come at a low cost. Rice and beans are two of the most affordable foods you can find at the grocery store, especially when you consider their nutritional value.
Their affordability is even greater when you factor intheir shelf-stability. You don’t have to worry about them going bad for many months, if not years. They make for a great last-minute dinner when you’re overdue for a grocery trip or ago-to dish for meatless Mondays.
How I Enjoy Rice and Beans
If you put a bowl of rice and beans on my lap, chances are I’ll enjoy it, but my favorite way to enjoy rice and beans is Dominican or Puerto Rican style. We call this rice and habichuelas guisadas (stewed beans). The beans—usually red kidney beans or pinto beans—are stewed with bell peppers, onion, garlic, squash, tomato sauce, oregano, cilantro and some more spices. The dish is packed with flavor and pairs perfectly with a bowl of white rice.
There are lots of other fun ways to make an irresistible bowl of rice and beans. For an Indian-inspired take on rice and beans, try thisSlow-Cooker Dal Makhanirecipe over rice. If you want a Tex-Mex night at home, then thisOne-Pot Beans & Rice with Corn & Salsais sure to please. And don’t overlook rice and beans for breakfast. ThisBlack Beans, Rice & Fried Eggrecipe satisfies savory breakfast cravings.
The Bottom Line
Rice and beans is a dish I love for so many reasons. It connects me to my culture, is a good source of protein, carbs and fiber, and is just plain delicious! Whether rice and beans are a part of your culture or a more foreign food combo for you, it’s worth stocking your pantry with them. Not only will your wallet thank you, but your body may thank you, too.
I’m a Dietitian, and This Is My Favorite High-Protein Whole Grain
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Protein in Diet.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.USDA Food Data Central.Beans, white, mature seeds, canned.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Library of Medicine. MedlinePlus.Protein in Diet.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.USDA Food Data Central.Beans, white, mature seeds, canned.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Library of Medicine. MedlinePlus.Protein in Diet.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.USDA Food Data Central.Beans, white, mature seeds, canned.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
National Library of Medicine. MedlinePlus.Protein in Diet.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.
Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in us females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191. doi:10.1001/jama.2023.8020
National Heart, Lung, and Blood Institute.Iron-Deficiency Anemia.
USDA Food Data Central.Beans, white, mature seeds, canned.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R.Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health.Nutrients. 2022 Apr 21;14(9):1726. doi:10.3390/nu14091726
