I'm a Latina Dietitian and This Is Why I Can't Stop Eating Rice and Beans

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 or red 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.

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 the essential amino acids together. 

It is especially important for those following a plant-based diet to 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 muscle and 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 had iron 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 the best 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 a source of vitamin C 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 important for 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 in their 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 a go-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 this Slow-Cooker Dal Makhani recipe over rice. If you want a Tex-Mex night at home, then this One-Pot Beans & Rice with Corn & Salsa is sure to please. And don’t overlook rice and beans for breakfast. This Black Beans, Rice & Fried Egg recipe 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.