Beans and Vegetables – A Hearty Healthy Meal
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- Posted by Jane Mukami
I grew up loving and enjoying rice+ beans. Everyone knew that beans are protein, rice is a carb that was affordable and delicious meal.
Lets pay a closer look to the nutrition facts of this hearty meal:
1 cup or red beans: 219 calories – 16.2 grams (56 calories) from protein, 39.7grams (162 calories) from carbs/starch and 1 calorie from fat.
16.5g (66 calories) of the 39.7g (162 calories) of carbs is dietary fiber so the net starchy carbs really = 39.7-16.5 = 23.2g (92 calories)
Conclusion: Yes – Beans have more protein than other legumes, but most people don’t realize that they have more carbs than protein.
Rice is a starchy carb
1 cup of cooked rice = 205 calories – 45 g carbs (180 calories), 4g Protein (16 calories)
1 cup of rice and 1 cup of beans give 424 calories with a total of over 300 of those calories being carbs and 72 calories protein.
For people looking to shed fat, I would advice you eat your beans and lentils with fibrous carbs/vegetables such as green beans, broccoli, cabbage, cauliflower, kale, spinach…etc not with rice, ugali, chapati or any other starchy carbs.
I enjoy eating beans or lentils with veggies to take a break from meat while enjoying the many nutritious benefits of beans without a carb overload.
Carb overload = Blood sugar and Insulin spikes = Weight Gain