Beans: What No One Told You

by | Apr 22, 2015 | Food, Recipes, Uncategorized | 28 comments

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

#ControlBloodSugarToControlYourWeight

 

 

 

 

 

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28 Comments

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

    Informative. Asante sana

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

    Good to know. So much to learn

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

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

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

    Thanks a lot Jane,I’m now wiser

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

    Thanks now I know no more of that

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

    Thanks jane i didn’t know that

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

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

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

    I now know better, thanks Jane mukami

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

    Now I know,,, thank you

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

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

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

    I didn’t know that,all thanx to Jane

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

    Thanks for this Jane.

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

    Thank you for the information.

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

    Thanks Jane have learnt something. God bless you.

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

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

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

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

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

    Wou! This is an eye opener. Thanks Jane

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

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

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

    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?

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

    Thanx Jane, now I know

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

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

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

    Now i have learnt, thank you Jane

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

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

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

    Also learnt something…. Waaa
    Thanks a lot.

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

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

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

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

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

    Waa i never knew.thanks

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

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

    Reply

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