Beans, Rice and Glycemic Response.

By GabbyPA Latest Reply 2012-06-06 11:49:43 -0500
Started 2012-06-01 09:26:56 -0500

I found this today on the Glycemic News .com blog. My rice is always combined with things so it is nice to see that the combinations I use are better for me. Who eats rice plain? yuck. LOL


Beans and rice, the classic food combo in many parts of the world, can reduce postprandial glycemic elevations in people with type 2 diabetes, according to an American study published in the Nutrition journal. A study in Nutrition Journal on the glycemic response of bean and rice traditional meals that compared to rice alone in adults with type 2 diabetes concludes that that ‘promoting traditional foods is a non-pharmacological way to manage type 2 diabetes’. Donna Winham et al gave four different test meals in random order to 17 men and women with type 2 diabetes. Three meals contained ½ cup of white long grain rice mixed with either canned pinto beans, black beans or dark red kidney beans or a control meal of 180g (6oz) of steamed white rice. The bean and rice meals produced a reduced glucose response in comparison to rice alone. All study ‘treatments’ reduced the average 2 hr postprandial glucose below 140 mg/dL or 7.8 mmol/L. The pinto and black bean and rice combinations had the lowest glycemic response overall. ‘While promoting traditional foods is a non-pharmacological way to manage type 2 diabetes, knowing which beans are most effective can help improve dietary adherence with an appropriate cultural twist’ they conclude.

25 replies

tabby9146 2012-06-06 11:49:43 -0500 Report

sounds good. I usually stay away from white rice, but I suppose having some with beans is good, as long as it isn't too much. I love red beans and rice, used to cook that a lot.

flipmom 2012-06-04 13:42:14 -0500 Report

I eat different kids of rice almost everyday, eating it with protein helps in not so high peaks.

irishbear 2012-06-03 11:19:56 -0500 Report

I love rice, as a kid I used to make rice to eat as an after school snack everyday. Now I mix a cup of cooked rice with a 16oz bag of Fiesta mix veggies from the frozen food section at the grocery store, sometimes I'll add some browned lean ground beef seasoned with garlic and onion.

GabbyPA 2012-06-04 11:15:48 -0500 Report

That is my kind of cooking. One pot, one meal, all food groups! LOL. I make a lot of those kinds of meals, and I guess that is why it never crossed my mind to eat rice plain. It is always mixed in with a lot of other things.

jayabee52 2012-06-03 19:22:54 -0500 Report

Sounds like a full fledged meal right there!

irishbear 2012-06-04 11:07:45 -0500 Report

Yes, it sure is! I'd like to add that at least for me it makes a difference in the taste depending on what rice you use. For this I use a mexican brand rice ( I buy it at Aldi ), for a stir fry I use asian rice like Botan which I buy in the ethnic aisle at the Jewel.

techguy87114 2012-06-03 07:16:34 -0500 Report

I think I'm going to try this with brown rice.. I used to think I could not eat rice at all until I found ( like all the darker breads)0 I can eat it.. just that the white variety has a larger effect on my sugars.

Thanks for the post! Red Beans & Rice sure is Yummy..

Nick1962 2012-06-02 17:41:06 -0500 Report

Having pretty much sworn off rice, i did find that this is another one of those "combination tricks" that seems to at least let me get a taste. For some reason, the protein in the beans gets allowed in and kind of pushes itself in front of the carbs.

GabbyPA 2012-06-04 11:19:52 -0500 Report

I like those pushy beans. LOL. I have heard that darker beans are better than lighter ones, so black beans and red beans that are my favorites are full of a lot of flavor. This year in my garden I am growing Cattle Beans. They are marked like the speckled red cattle. I don't know how they taste yet, but I am going to be giving them a try real soon.

Graylin Bee
Graylin Bee 2012-06-01 20:52:00 -0500 Report

Black beans and rice used to be a favorite of mine. Haven't tried it since I tried rice with a few meals and discovered the spike issue. Didn't include beans those times. But did try white, brown, red, black, mahogany, and all gave spikes. Might have to test rice again with beans.
Loved rice, except in Rice Pudding due to a traumatic childhood event involving The Cake Lady and Cream Puff Sister and I and neverending rice pudding.

GabbyPA 2012-06-02 15:05:08 -0500 Report

Hmmm, sounds like a good children's story to me. LOL I miss hearing about your Cake Lady encounters.

Graylin Bee
Graylin Bee 2012-06-02 15:22:01 -0500 Report

The Neverending Rice Pudding is a horror story. It would be at best a cautionary tale. At worst a causer of nightmares. A story fit for dark and stormy nights or campfire fright sessions. Although it was a very good bonding moment for my sister and I, we still suffer PTS flashbacks. The Cake Lady denies any wrongdoing on her part, then she gives a sinister smile. At least her two older daughters were spared this culinary nightmare.
To this day I have to leave the room whenever my hubby pours milk on his rice.

GabbyPA 2012-06-04 11:18:04 -0500 Report

I am still waiting for your book! You have that creative flare and wonderful relationship with words.

Caroltoo 2012-06-01 19:08:36 -0500 Report

Only time I eat white rice is a little bite (tablespoon full) of sticky rice when in a Thai restaurant.

Usually I substitute quinoa for rice, but, when I do use rice, it is the black or mahagony varieties with LOTS of fiber still on them. With either black rice or quinoa, I always add in a protein source and lots of lightly cooked vegetables which are also high in fiber. The combination isn't as BG reactive for me.

GabbyPA 2012-06-02 15:06:43 -0500 Report

I mix quinoia in all of my rice dishes now. My family is getting used to it and it doesn't seem to bug them, and that makes me very happy. I always use it in combinations, I have never been fond of the idea of a pile of rice on my plate.

granniesophie 2012-06-01 15:38:56 -0500 Report

Actually, I used to like plain rice, LOL!! Now I seldom eat white rice, and am careful of brown rice. So, perhaps I will go back to small amounts of white rice mixed with stuff :)