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Get Real: Beans, Rice, and Grains

**This post is part of the Get Real series. Please remember that this is meant as a learning community. We know that many of you are passionate about what you do and we want you to express that, just please do so in a way that will be an encouragement and aid to others making a transition. We want this to be a “safe space” for participants to learn. For that reason, we reserve the right to delete any comments that are not handled in this manner.

This month Get Real is all about beans, rice, and grains and why you should consider incorporating them into your diet. We will be diving deeper, especially into beans, with our blog partner for the month, Katie of Kitchen Stewardship.  During the last two weeks of November she will discuss beans of all kinds and how to soak and store them.

For now let’s just touch a little on the basics.


Compared to grains, beans supply 2 to 4 times as much protein and are a rich source of fiber, scrubbing out the your digestive tract of excess cholesterol.  One cup of beans can supply as much as 12 grams of fiber; half the recommended daily dose of 21 to 25 grams per day for adult women (30 to 38 grams for adult men).  Some studies show that because of their high antioxidant and fiber content, a diet rich in beans can help prevent cancer.  Like whole grains, most beans are best consumed after they have been soaked overnight or longer (in water, soured/clabbered milk, or whey) then prepared. Soaking removes the indigestible complex sugars (oligosaccharides) from the outer coating of the beans, and also helps to reduce the amount of phytic acid in beans, which binds to minerals such as zinc, copper, calcium, magnesium and iron and can leach them from your body.  And soaking allows shorter cooking times–this preserves more nutrients, giving you the benefits of all the proteins, vitamins, and minerals.  More on beans later this month!


Rice is a grain, and the staple food of two-thirds of the world’s population.  Since it is high in carbohydrates, it is a quick source of energy and is fairly quickly and easily digested.  Rice is gluten-free and non-allergenic.  However, there are big differences in rice varieties, namely brown (whole grain) and white rice.  Next week we will explore a few different kinds of rice and their differences.

Whole Grains

Like beans, most grains should be soaked for best nutrition and digestion.  All grains contain phytic acid (an organic acid in which phosphorus is bound) in the outer layer, or bran.  Untreated phytic acid can combine with calcium, magnesium, copper, iron, and zinc in the intestinal tract and block their absorption–leading to serious mineral deficiencies and bone loss.  Soaking the grains allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize phytic acid.  Grains fall into two general categories: those containing gluten (such as oats, rye, barley, and wheat) and those that do not (such as buckwheat, rice, and millet.*)

Some other grains include spelt, kamut, teff, quinoa (though not technically a grain, but the fruit of the Chenopodium family), amaranth, buckwheat (also not technically a grain, but the seed of an herb, relative to rhubarb), and corn.

Grains vary in their nutritional value and are all useful in varying ways, but as you read labels at the grocery store be sure to look for the words “whole grain” in your products.  Advertisers are good at confusing us with terminology like “multigrain,” “100% wheat,” “cracked wheat,” “bran,” and “stone ground”.  What you will get the most benefit from is “whole grain.” A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions.

Do you have questions about beans, rice, or grains?  Let us know in the comments, and we will do our best to help you out!


*Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, by Sally Fallon


November Week 1 Action Item:

Each week we will try to give you some simple action steps to put this journey into practice. It is important that you start this journey by understanding yourself, your goals and perhaps your obstacles.
  1. How can you incorporate these whole foods into your diet, if you do not already?  Use one recipe this week that includes one of these foods–choose one that you do not normally use!
  2. Read your labels!  Search for whole grains in the list of ingredients!

November Get Real:

Please take a moment to thank our guest authors by clicking over to their sites and/or liking them on Facebook and/or Twitter.

Sponsor:  Once A Month Mom

Guest Author: Katie of Kitchen Stewardship


8 Responses to “Get Real: Beans, Rice, and Grains”

  1. Sarah b says:

    I want to start incorporating beans into our diet, but am afraid of the gas issue…what is the best way to avoid gas for a newbie?

    • debbie says:

      Sarah, when you soak the beans before preparation there is much less gas (some say none!) upon digestion. Pre-soaking aids in digestion! :)

  2. Ruth says:

    If I remember my adventures in gluten free eating correctly, oats are gluten free, but because they are often processed in facilities the processor other grains, they are usually contaminated with gluten. There are a couple brands that have started processing oats separately in order to cater to the gluten free crowd.

  3. Melissa M. says:

    I am so very excited about this Get Real series! I’ve been trying to incorporate more beans and rice into my family’s diet but it gets difficult planning ahead (soaking, etc) and the recipes I follow only hav about a 25-50% success rate with me! I greatly appreciate the time, care and thoughtfulness you all are putting forth into educating the rest of us. Thank you.

  4. Kate says:

    Just a minor detail, but spelt and kamut are forms of wheat and are also gluten-containing grains.

  5. Michele says:

    How about a soybean smoothie with rice milk? Our family has been drinking these for 3 years every morning and sometimes even during the afternoon. I improved my health tremendously and lost 43 inches after discovering the non-GMO soy bean! They are delicious and we get more protein in our diets without the fat, calories, cholesterol ect… and the side benefits are that we stay healthy, energized, satiated and happy. Really levels out blood sugar and great alternative to animal protein. We love BEANS and RICE! Looking forward to hearing more on this series.

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