Why is it that rice is easier to control calories than pasta?

Whether it is better to eat rice or noodles has always been a topic of public controversy

Question 1

Compared with the staple food made of rice and white noodles, which one has higher calories?

As far as the calories of food are concerned, it does not actually lie in what kind of food is made.

A lot of pasta needs to be oiled, even both oil and sugar are added

Those pasta that do not add oil and sugar depend on the moisture content

Because the water content is low, taking a bite more will increase the calories more

Therefore, in comparison, considering the same dishes, when eating rice or porridge, the quantity is better controlled, and the risk of excessive calories is slightly smaller

Question 2

Compared with the staple food made of white rice and white noodles, which blood sugar response is higher?

In terms of blood sugar response, white rice and white noodles are generally very high, depending on the cooking method

Compared with white steamed buns and white bread, the glycemic index (GI) of rice is slightly lower, but not much lower

For the pasta with fat added, although the digestion speed is slow after the meal, the blood sugar rises later and lower, but the food with high fat has an adverse effect on the insulin sensitivity of the next meal

Among pasta, pasta and macaroni have the lowest blood sugar response, and ordinary dried noodles are lower than steamed bread

Similarly, rice also has different processing precisions and processing methods

Of course, the GI value of these rice is lower than that of steamed bread and bread

Question 3

Is there any rice food that has a higher blood sugar response than white rice?

Among the white rice foods, there are indeed some higher blood sugar reactions than bread and steamed buns, that is, white rice porridge and glutinous rice foods

The white rice porridge cooked with polished white rice is very easy to digest because it is boiled in a thin state, so its blood sugar response is higher than that of white rice

However, these foods are similar to rice.

So, what if you add fat to glutinous rice food? The blood sugar will rise a little later, but the blood sugar peak in the later period is bigger and lasts a long time

Therefore, for unhealthy people who are already suffering from cardiovascular disease or diabetes, glutinous rice foods such as fried cakes, glutinous rice balls, and zongzi, as well as rice noodles, preserved egg porridge, etc.
that are cooked to softness, need to be controlled.
, Because their GI value is too high, a bit higher than ordinary white rice
.

Therefore, from the perspective of blood sugar control, glutinous rice food is the worst, worse than white bread and white steamed buns
.

Question 4

How do rice and pasta match whole grains?

Rice can be incorporated into countless kinds of whole grains and beans and potatoes to make multi-grain rice
.
Half of white rice and half of other grains (most of which need to be soaked in advance) are actually very fragrant
.
Adding some diced sweet potatoes, yam pill, and taro when steaming rice is also very simple and convenient
.

Flour can also be added with about 20% of multigrain powder to make steamed buns, rice cakes, pancakes, breads, etc.
together
.
However, when the addition amount exceeds 20%, the taste of the pasta will deteriorate due to the severe dilution of the gluten protein
.
A small amount of miscellaneous soybean flour can be added to the noodles to make the taste smoother
.
Noodles, soba noodles, corn noodles, etc.
can also be added, but the toughness of the noodles made is reduced and the cooking method is different
.
Home production technology is difficult, and the overall popularity is not high
.

Therefore, from the point of view of the convenience of adding whole grains, beans and potatoes, rice has a slight advantage
.

Question 5

Are there enough various dishes to accompany the staple food?

Although the blood glucose response of white rice is higher than that of noodles, dumplings, and melaleuca, many people have found that eating rice has a better blood sugar control effect than eating these noodles, and it is also less likely to gain weight
.
This is why?

To a large extent, this is due to the different eating methods and different contents
.

In addition to the shortcomings of low nutritional value of white rice, there are still advantages in terms of food matching when eating rice
.
We rarely eat only a bowl of white rice.
Instead, we have meat, fish, eggs, soy products, vegetables, and usually a combination of meat and vegetables.
The amount of dishes is more than rice
.
This makes it easier to obtain relatively balanced nutrition
.

When eating noodles, there is a big bowl of noodles, with only a little bit of food and bite
.
Therefore, from the perspective of fully matching various dishes, rice still has a slight advantage
.

Question 6

Rice or pasta, which has more vitamins? Which is safer?

The one-to-one comparison between rice and white flour shows that white flour contains slightly higher protein and B vitamins
.
But after matching the dishes, the disadvantages of rice are not so obvious
.
Rice is served with a large number of dishes.
Compared with the noodles and cakes with few side dishes, the nutrition will win
.

From a safety point of view, rice food rarely has allergies, and some people have a risk of "chronic gluten allergy" when eating flour
.
For these people with allergies, wheat gluten protein will damage the intestinal mucosal barrier, and may be secondary to chronic allergies to other foods
.
Severe wheat gluten allergies can even cause "celiac disease
.
" Such patients can lead a normal life only by staying away from all foods containing flour
.

Generally speaking, rice and pasta have their own advantages and disadvantages
.
Whether white rice or white flour food, eating more is not conducive to preventing diabetes and cardiovascular and cerebrovascular diseases, nor is it conducive to weight loss
.
Appropriate inclusion of whole grains is a better choice
.
For people who need to lose weight and prevent chronic diseases, reducing the oil and salt in the staple food, including some whole grains and beans, and more meat and vegetable dishes are the key points for healthy eating of the staple food
.

Text/Fan Zhihong (Member of Chinese Nutrition Society, Chief Expert of Science Communication Appointed by Chinese Association for Science and Technology)