Look how the combination of these foods can encourage health and well -being
Every day at the table of most Brazilians, traditional rice with beans, as well as being tasty, is good for health. This combination has recently been recognized as one of the healthiest dishes in the world, according to Food and agricultural organization (FAO), from the United Nations (one). The classic of our cuisine won state Of an example of a complete meal, rich in fiber, vitamins B, iron proteins and vegetables.
“This combination, transmitted from generation to generation, offers us a sense of cultural identity. Both rice and beans are old foods of humanity and, for thousands of years, they are appreciated all over the world. Easy to cultivate and nutrients, if separated do not contain essential amino acids, but together, a complete one in complement, which is forming a complete protein,” Dr. Durvalis. Obesity Society – Tos (USA), president of the Brazilian association of Nutrology (Abran) and speaker of the CBN 2025.
According to the doctor, this combination can be even more enriched, optimizing the nutritional value and digestibility, when they opt for full rice, adding vegetables and spices and paying attention to the appropriate preparation to enjoy all nutrients.
So check the advantages of eating rice and beans together!
1. Full protein source
Separate, some essential amino acids are missing in rice and beans. Together they complete: rice provides methionine and beans, lysine, form a protein similar to that of the animal origin. In addition, the combination contains essential vitamins and minerals such as folate (beans) and manganese (rice).
2. High nutritional value
The combination provides energy (from rice carbohydrates), iron, magnesium, zinc, complex B vitamins and other important minerals. Both ingredients are also good sources of fiber, which help to promote digestive health, reduce cholesterol levels and adjust blood sugar levels.
3. Better absorption of nutrients
Rice and beans contain phytic acid, which can inhibit the absorption of minerals such as zinc, iron and soccer. If consumed together, the phytic acid of a food can be neutralized on the other, improving the absorption of nutrients.
4. Blood sugar control
Combined, rice and beans have a moderate glycemic index (GI), especially if the first is full, causing rapid blood sugar peaks, guaranteeing levels of energy supported without ups and falls, associated with high IG foods.
5. Allies of the heart
Beans and rice have many soluble fibersWhich can help reduce “bad” (LDL) cholesterol levels and are scarce in saturated fats.
6. Favors satiety and weight control
The junction of fiber and proteins contributes to greater satiety and prevents the “snacks” from meals, which help weight maintenance. But be careful: rice and beans are rich in carbohydrates and can lead to a high calorie value when consumed together. Therefore, attention to portions, in particular for those who make weight loss or diabetes control diets.
Rice with more nutritious and tasty beans
To maximize the benefits of the consumption of rice and beans, choose to do it full riceWhen possible, increase the content of fiber and nutrients of your meal. In addition, alternate the types of beans to vary the nutritional profile and the taste of meals. Add vegetables and spices to increase density and nutritional taste.
Care of preparation
Some people can swellingGas or discomfort due to the high content of fiber and rice carbohydrates and beans. Therefore, the correct preparation is important, especially by beans, which should be immersed for a few hours before being cooked.
Both rice and beans contain antinutrients such as phytic acid, lectin and tannins, which can inhibit the absorption of nutrients. Although they are neutralized when consumed together, some people are more sensitive to these compounds.
By EDNA VAILLETTI
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
