One of the most traditional combinations on the Brazilian table can also be one of the most advantageous for health, your wallet and the environment. A study by the Center for Epidemiological Research in Nutrition and Health at the University of São Paulo (Nupens-USP), published in the scientific journal Public Health Nutrition, identified that people with higher consumption of rice and beans have better nutritional quality in their diet, in addition to lower food costs and environmental impact.
Study associates rice and beans with a healthier, cheaper and more sustainable diet
One of the most traditional combinations on the Brazilian table can also be one of the most advantageous for health, your wallet and the environment. A study by the Center for Epidemiological Research in Nutrition and Health at the...
The research analyzed 46,164 Brazilians from all regions of the country. Among the participants who ate the most of the pair, 44.5% fewer nutritional inadequacies were observed — an indicator that takes into account both the deficiency of fiber, vitamins and minerals and the excess of sugar, sodium and fat.
- The group also presented meals with 38% lower prices, in addition to reducing the carbon footprint by 17.6% and the use of water by 21% in food production.
- The results also indicate that this eating pattern is associated with a decrease in the presence of ultra-processed foods.
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The research analyzed 46,164 Brazilians from all regions of the country. Among the participants who ate the most of the pair, 44.5% fewer nutritional inadequacies were observed — an indicator that takes into account both the deficiency of fiber, vitamins and minerals and the excess of sugar, sodium and fat. The group also presented meals with 38% lower prices, in addition to reducing the carbon footprint by 17.6% and the use of water by 21% in food production.
The results also indicate that this eating pattern is associated with a decrease in the presence of ultra-processed foods. For the nutritionist at Hospital Moinhos de Vento, Raissa Gorczevski, the difference in the combination is its nutritional complementarity.
"Rice mainly provides carbohydrates, while beans contribute fiber, B vitamins and minerals such as iron, magnesium and potassium. Together, they also complement each other as a source of vegetable protein, since the amino acids present in smaller quantities in one product are compensated by the other", he explains.
According to her, the combination also promotes satiety. "The fibers in beans slow down digestion and the proteins prolong the feeling of a full stomach. This makes the absorption of carbohydrates more gradual, helping to control hunger between meals", he says.
Ultra-processed foods, health risks and disease prevention
The advancement of ultra-processed foods is highlighted by experts as one of the main public health challenges. According to nutritionist Diego Nunes, from Hospital Moinhos de Vento, these products have high caloric density and low nutritional value when compared to natural or minimally processed foods. “In addition, they are formulated to encourage frequent consumption”, he highlights.
The expert highlights that the impact of this eating style goes beyond weight gain, being linked to an increased risk of obesity, type 2 diabetes, hypertension and cardiovascular diseases, as well as greater mortality from these causes. According to him, scientific literature also points to the protective effect of dietary patterns based on traditional Brazilian culinary products.
"When rice and beans make up a balanced diet, with consumption of ultra-processed foods only occasionally (once a week, or less), they can have benefits beyond those already known nutritional ones. This makes rice and beans functional foods, that is, they bring an additional benefit to human health, in addition to being a healthy source of nutrients", maintains the nutritionist.
Rice is present in nine out of ten homes and beans maintain a leading role in the combination
Rice is present weekly in around nine out of ten Brazilian homes (91.1%), according to the Worldpanel by Numerator survey commissioned by the Brazilian Rice Industry Association (Abiarroz). The survey, carried out between October 2024 and September 2025, shows that the grain was present in 21.7 billion meals during the period, mainly at lunch and dinner.
The study indicates that beans still play a central role in the most traditional combination on the Brazilian table, accompanying most rice preparations. For the president of Abiarroz, Renato Franzner, the data reveals both the persistence of traditional habits and the ongoing transformations in the population's diet.
"Rice continues to be the basis of the diet, especially alongside beans. At the same time, there is an increase in the ways it is prepared, with a greater presence in dishes that include vegetables and other sources of protein, accompanying a growing search for more practical and balanced options", he concludes.
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