Pasta vs rice: Which carb is better for regular meals
Which is healthier, rice or pasta? (photo: Freepik)
Rice and pasta are two foods that often form the basis of a daily diet. They differ in calorie content, fiber, and absorption rate. It is important to know when it is better to choose rice and when, Health Shots reports.
Health benefits
According to the National Health Service (NHS), rice and pasta are from the same food category. They are both starchy foods. They should make up just over a third of the food you eat.
Brown rice or whole-grain pasta is healthier than their refined counterparts (white rice or regular pasta) due to higher fiber, vitamin, and mineral content.
Carbohydrates
100 g of brown rice contains 78 g of carbohydrates.
According to the USDA, 100 g of whole-grain pasta contains 71.5 g of carbohydrates. So, if you are looking for carbohydrates, rice has slightly more.
Fiber
Brown rice is high in fiber, which aids digestion and keeps you feeling full longer. Specifically, 100 g contains 4 g of fiber. Pasta contains more fiber (10.7 g).
Calories
Brown rice is relatively high in calories. According to the USDA, 100 g contains 360 calories.
Pasta has slightly fewer calories (357).
Protein
If you are looking for protein-rich foods, choose pasta. 100 g of pasta contains 12.5 g of protein, while brown rice has 8 g.
Which is healthier to eat
Whole-grain pasta contains more protein than brown rice and helps maintain muscles, providing a feeling of fullness.
A 2020 study published in the Spanish Journal of Human Nutrition and Dietetics found that pasta produced a greater feeling of satiety than rice.
For weight loss, whole-grain pasta may be better because it keeps you full longer due to higher fiber and protein content.
However, brown rice is gluten-free, making it suitable for people with gluten intolerance or celiac disease. This type of rice is easier to digest than whole-grain pasta, especially for people with sensitive stomachs.
Side effects
Overeating rice may cause high blood sugar levels and weight gain. Pasta, especially regular pasta, can increase blood sugar levels.
Gluten in pasta, especially regular pasta, may cause discomfort in people sensitive to gluten. The lower nutrient content in rice may lead to deficiencies over time.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
