Beans: What No One Told You

I grew up loving and enjoying rice+ beans. Everyone knew that beans, and lentils (dengu) are rich in protein…but wait…

Lets take a closer look to the nutrition facts:

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.

Yes – Beans have more protein than other legumes, but they have 3 times MORE carbs than protein.

We love to combine beans with Rice…

Rice is a starchy carb. Let’s take a closer look at the nutrition facts:

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 advice you eat 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







2018-01-24T17:10:10+00:00 By |Food, Recipes, Uncategorized|28 Comments


  1. Loise Karima January 24, 2018 at 5:16 pm - Reply

    Informative. Asante sana

  2. LAURA January 24, 2018 at 5:19 pm - Reply

    Good to know. So much to learn

  3. Mary wambui January 24, 2018 at 5:23 pm - Reply

    Thank Jane now I know more about rice and beans..God bless you.

  4. Wairimu January 24, 2018 at 5:26 pm - Reply

    Thanks a lot Jane,I’m now wiser

  5. Rebecca January 24, 2018 at 5:33 pm - Reply

    Thanks now I know no more of that

  6. Mary January 24, 2018 at 5:35 pm - Reply

    Thanks jane i didn’t know that

  7. Mercy January 24, 2018 at 6:03 pm - Reply

    I didn’t knw thanks I will always take control of it.God bless you.

  8. Francisca Nzivo January 24, 2018 at 6:16 pm - Reply

    I now know better, thanks Jane mukami

  9. Lilly Praise January 24, 2018 at 6:32 pm - Reply

    Now I know,,, thank you

  10. Liz January 24, 2018 at 6:33 pm - Reply

    Thanx for the information. Didn’t know it’s not advisable to take beans n rice…..

  11. Mary January 24, 2018 at 6:46 pm - Reply

    I didn’t know that,all thanx to Jane

  12. Catherine January 24, 2018 at 7:04 pm - Reply

    Thanks for this Jane.

  13. Fatuma January 24, 2018 at 7:39 pm - Reply

    Thank you for the information.

  14. Gladys January 24, 2018 at 7:44 pm - Reply

    Thanks Jane have learnt something. God bless you.

  15. Petronilla Lumire January 24, 2018 at 8:40 pm - Reply

    like really Jayne that wat have always been cooking especially with chapos.thanks for the info.the message has sank

  16. Joan Nganga January 24, 2018 at 9:09 pm - Reply

    Wow I knew beans were high in protein but ya carbs nimejua sasa. Thanks a lot Jane

  17. Glaudia January 25, 2018 at 5:18 am - Reply

    Wou! This is an eye opener. Thanks Jane

  18. Ann January 25, 2018 at 8:08 am - Reply

    Thanks Jane for the information…now that i know i will do the necessary

  19. Sarah January 25, 2018 at 9:50 am - Reply

    Hi Jane, Thanks you so much for this… So when we say no carbs after 3pm…i guess for someone looking into making progress in terms of weight loss then the Beans/Njahi/Ndengu/Kamande/njugu/mbaazi are off the list? Better to do lean cuts and fibrous veggies right?

  20. Elizabeth January 25, 2018 at 11:50 am - Reply

    Thanx Jane, now I know

  21. ANN January 25, 2018 at 12:10 pm - Reply

    well explained. Thanks a bunch for always having us in mind.

  22. hannah January 25, 2018 at 1:18 pm - Reply

    Now i have learnt, thank you Jane

  23. Linnah January 25, 2018 at 4:41 pm - Reply

    Was a victim of the same thought too. Thanks Jane now I know

  24. Isa January 25, 2018 at 5:21 pm - Reply

    Also learnt something…. Waaa
    Thanks a lot.

  25. irene kagunya February 21, 2018 at 12:55 pm - Reply

    waaa after i stopped carbs i changed to beans (red) with rice portion control,gosh learnt something there

  26. Joyce August 7, 2018 at 1:44 pm - Reply

    Mmmh ok, wow! That’s explains why one struggles to loose weight with that combination. Thanks Jane…

  27. Doreen January 4, 2019 at 10:19 am - Reply

    Waa i never knew.thanks

  28. stella January 31, 2019 at 9:12 am - Reply

    waoooo this will help both my mom and me , she has serious weight and insulin issues as i battle with weight loss

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