Fish or skinless chicken are my usual sources of protein. But the other day at a graduation luncheon for my cousin’s daughter (go Lizzie!), the restaurant couldn’t steam fish for me. So, I had beans as my protein source. That, plus brown rice and spinach (and hot sauce) made for a great meal.
My sister ate such a diet when in Africa as a Peace Corp volunteer. Suffice it to say, she was thinner there than when she’d been back in the US for a while. Check out a similar story about a Chicago cab driver originally from Sudan.
Brown rice is to preferred to white rice; it still has the protective covering around the white rice that slows the absorption of the starch in the white rice inside. Brown rice is like a whole grain; white rice is like white bread. People who eat brown rice are less likely to develop diabetes than those who eat white rice.