Beans and Rice a Complete Protein for your storage

September 15, 2013

The other day, I wrote an article on How Much Food to Store in Your Preps? The article suggested starting your food storage with the basics recommended by the LDS Church.  This consists of primarily Wheat, white rice, corn, other grains and beans.  Now this is designed to keep you alive and healthy it is not a very tasty diet.  The article then tells you to supplement this with other storage.  The idea being that this is a quick and inexpensive way to get a lot of food in a hurry.

As a result of this article, I have received questions regarding a possible lack of protein in the diet.  While I do supplement my storage with meat, milk and other proteins, beans and rice can make a complete protein.  Keep in mind that in many third world counties that beans and rice are the primary source of protein and they are strong healthy people.

Beans and rice are a complete protein.

The ratio of beans and rice should be about even.  People in the poorer countries tend to bulk up on rice, as beans cost more, so that this is not as healthy.

Legumes

Legumes are one of highest in protein for non-animal foods containing between 20%-35%.  They consist primarily of beans, peas, and lentils.  Legumes by themselves are not a complete protein, but when combined with other grains (corn, rice) become a complete protein.  Beans contain all the essential amino acids, except methionine.  Methionine is found in corn, rice, or meat.  Beans are also full of fiber, starch,  potassium, folate, iron, manganese and magnesium, and they are cholesterol and fat-free.

Legumes include Beans of all types, a partial list includes

  • Adzuki

  • Black eye peas

  • Black turtle beans

  • Chickpeas or garbanzo beans

  • Great northern

  • Kidney beans

  • Lentils

  • Lima beans

  • Pinto beans

  • Soybeans

  • White beans

However while rice and beans  provide enough protein you need fruits and vegetables to provide other vitamins, minerals, and essential nutrients.  If you choose this route don’t just stop when you get your beans and rice, keep adding a variety of various foods.

Howard

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