March 19, 2023

Rice and Beans Nutrition For Type 2 Diabetes

red beans and rice nutrition

Rice and beans are a traditional food combination in many cultures around the world. Research has shown that consuming pinto, black and dark red kidney beans with white rice is associated with decreased rates of chronic disease, including type 2 diabetes.

Low Glycemic Index and Satiety: A New Research Finding for Type 2 Patients with Diabetes

According to a recent study published in Nutrition Journal, eating rice and beans can help stop unhealthy blood sugar spikes in adults with type 2 diabetes. Researchers compared the glycemic index (GI) of pinto beans and white rice, black beans and white rice, and dark red kidney beans and white rice.

The results showed that the combinations of pinto beans and white rice and black beans and white rice were significantly lower in glycemic index than the dark red kidney bean and rice meal. These findings have implications for the counseling of patients with type 2 diabetes.

Adding Vegetables:

The addition of onions, celery, bell pepper, and fresh herbs is a great way to add extra flavor to the dish. These vegetables are all very high in antioxidants, which can boost the immune system.

Soak the Beans:

You can soak your beans overnight or just a couple of hours before cooking. This will ensure that they are fully tender and cook all the way through.


Adding the right garnishes to the dish will really make this recipe a must try! Chopped parsley, bay leaves, green onion, and a few dashes of cayenne are just a few options.


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