🍚 Nutritional Composition of a Beans and Rice Diet

Complete Protein Source

Beans and rice together form a complete protein, supplying all nine essential amino acids necessary for human health, a vital aspect for those relying solely on plant-based foods for protein intake. Beans are rich in lysine but low in methionine, while rice is low in lysine but has adequate methionine, making their combination complementary.

Macronutrient Breakdown

Calories: A typical serving of beans and rice (about 1 bowl or approximately 150-170g cooked) provides between 220 to 290 calories, depending on the specific bean and rice varieties used.

Carbohydrates: Beans and rice are carbohydrate-rich, usually making up about 55-60% of calories. For example, beans contribute complex carbohydrates and dietary fiber, whereas rice is a good source of readily digestible starches.

Protein: Protein content for a serving typically ranges from 10 to 14 grams, meeting a good portion of daily protein needs, and is considered adequate to maintain muscle mass if caloric intake is sufficient.

Fat: Beans contribute small amounts of healthy fats, usually polyunsaturated and monounsaturated, while rice contains negligible fat. Overall fat in the diet ranges around 5-10% of calories unless supplemented.

Example nutritional profile of black beans with white rice per 170g cooked serving:

Calories: ~272

Protein: 10g

Fat: 7.3g

Carbohydrates: 42g

Fiber: 7-10g

Micronutrient Contributions

Beans are a potent source of:

Dietary fiber, potassium, magnesium, zinc, and copper.

B vitamins like folate (providing up to 70% of daily needs per cup), riboflavin, niacin, vitamin B6, and pantothenic acid.

Iron: Rice outshines beans in iron content but both contribute to iron intake; however, bioavailability is reduced by phytates in beans.

Calcium: Beans offer modest amounts but are not abundant enough alone to meet daily calcium needs.

Phytochemicals such as flavonoids and phenolic compounds in beans have antioxidant and anti-inflammatory benefits impacting overall health positively.

However, a diet exclusively of beans and rice commonly lacks or is very low in:

Vitamin C: Significant deficiency risks arise as neither food provides adequate vitamin C, essential to collagen synthesis and immune function.

Essential fatty acids (omega-3 and omega-6): Absence of adequate fats risks deficiency of essential fatty acids, vital for brain and heart health.

Other micronutrients: Vitamins A, D, E, K, B12 (absent as it is mostly animal-source), iodine, and certain minerals like selenium may be suboptimal.

Calcium: Intake from beans and rice may fall short without dairy or fortified foods.

(http://www.autoadmit.com/thread.php?thread_id=5713344&forum_id=2#48863253)

For a survival-level diet:

An approximate yearly requirement could be 60 pounds of beans and 400 pounds of rice per person to meet caloric needs for survival (grains often higher to cover caloric requirements).

This translates to roughly 1.5 lbs beans and 11 lbs rice per week.

Annual costs based on average retail prices:

Beans: 60 lbs × $1.60/lb = $96

Rice: 400 lbs × $1.00/lb = $400

Total cost for beans and rice only diet approximately $500 per year, although some sources estimate a cheaper range of around $300-$600 per year, depending on quality and brand selected.

Cheaper Diet Versions

Low-cost rice and beans diets can potentially be executed as low as $273-$375 per year, factoring economic brands and purchasing in bulk from discount stores or warehouse clubs.

Canned beans are more expensive per serving than dry beans ($0.18 vs $0.07-0.12 per ½ cup serving), so dried beans cooked at home are more cost-effective.

🥗 Macronutrient and Micronutrient Summary of Cheapest Beans and Rice Diet

Nutrient Approximate Amount per Day (from diet of 1.5 lbs beans + 11 lbs rice/week) % Daily Value (adult) Notes

Calories ~2000-2200 kcal 100% Sufficient for average adult energy needs

Protein 70-90 g 140-180% Meet/exceed RDA by 1.5 times; complete protein

Carbohydrates ~300-350 g 100% Main energy source

Fat 5-10 g 5-15% Low - insufficient essential fatty acids

Fiber 35-50 g 140-200% Exceeds recommended intake

Iron 15-18 mg 80-100% Bioavailability low due to phytate in beans

Folate 400-500 µg 100% Adequate supply, especially from beans

Potassium 2000-3000 mg 50-75% Partly sufficient but depends on rice type

Magnesium 300-400 mg 75-100% Generally adequate

Calcium 100-200 mg 10-20% Low, needs supplementation

Vitamin C ~0 mg 0% Deficient, needs external source

Vitamin B12 0 µg 0% Deficient, only in animal products

Vitamin A Low to negligible <10% Needs supplementation

Selenium Low ~20% Low, varies by region and food sources

Iodine Negligible 0% Deficient without iodized salt

Essential Fatty Acids Negligible 0% Deficient without added oils or nuts

The diet offers a good supply of protein, carbohydrates, fiber, and some key minerals but falls short in vitamins C, A, B12, essential fats, and some micronutrients such as iodine and calcium.

🔬 Nutritional Considerations and Health Implications

The high fiber content supports gut health, cardiovascular protection, and satiety, beneficial for weight management and metabolic health.

The low glycemic index of beans combined with rice helps moderate blood sugar, which is advantageous especially in populations with or at risk of type 2 diabetes.

Deficiencies in vitamin C and essential fatty acids can lead to scurvy and impaired immune function if not supplemented.

The lack of vitamin B12 and calcium necessitates supplementation or dietary additions for long-term health, especially for bone and neurological function.

The absence of vitamin A from plant-based rice and beans emphasizes the need for colorful vegetables or supplements.

(http://www.autoadmit.com/thread.php?thread_id=5713344&forum_id=2#48863265)

If you make refried beans with lard once in a while and take a multi-vitamin and some tums (for calcium) that would be complete enough.

(http://www.autoadmit.com/thread.php?thread_id=5713344&forum_id=2#48863283)