Among the most widely consumed foods worldwide are pasta and rice. They are filling, delicious, and adaptable; they can be served as the main course or as a side dish, stir-fried with veggies, or served creamy with sauce.
Rice and pasta are both renowned for being high in carbohydrates and are regarded as the starch component of a meal, regardless of your personal preferences. White rice and pasta produced with white flour in particular can cause blood sugar levels to rise, even though they give the body fast energy.
The secret is to reduce the glycaemic index, which measures how quickly food raises blood sugar, by include fat and protein in that carbohydrate-heavy meal.
RICE NUTRITION
A plant produces the grain known as rice.
According to studies, rice is a staple food that is widely consumed worldwide. It is cheap, calorie-dense, and an excellent source of iron, magnesium, phosphorus, manganese, selenium, folic acid, thiamin, and niacin. It has little fat.
According to the USA Rice Federation, the average American consumes 27 pounds of rice annually.
Compared to white rice, which has had the outer bran and germ layers removed, brown rice is a whole grain that has had minimum processing, has somewhat more protein and fibre, and has more micronutrients.
One cup of cooked brown rice contains the following, according to the U.S. Department of Agriculture:
- 250 calories
- 2 grams of fat
- 52 grams of carbs
- 5 grams of protein
- 3 grams of fiber
One cup of cooked white rice contains:
- 205 calories
- less than 1 gram of fat
- 44 grams of carbs
- 4 grams of protein
- less than 1 gram of fiber
White rice is typically supplemented with folic acid, iron, and B vitamins, but because of the processing it undergoes, it contains fewer phytonutrients than brown rice, which are naturally occurring substances found in plants that may help prevent diseases like cancer.
White rice is quick to cook and many people like its softer texture. It has a similar glycemic index to table sugar.
One way to cut down on the amount of carbohydrates in rice is to cook it, let it cool in the refrigerator, and then reheat it.
PASTA NUTRITION
Pasta is a human invention. It’s traditionally created by combining flour and eggs to form a dough that’s made into different shapes and boiled.
The International Pasta Organisation estimates that the average American consumes 20 pounds of pasta annually.
Similar to rice, pasta is naturally high in carbohydrates, protein, and fibre and is frequently enhanced with B vitamins. It's also convenient and reasonably priced.
The exact nutrients can vary depending on the type of noodles, but in general.
one cup of cooked pasta contains the following:
- 220 calories
- 1 gram of fat
- 43 grams of carbs
- 8 grams of protein
- 2.5 grams of fiber (this rises to 5.5 grams for whole grain pasta)
Choose whole grain pasta if it's available, or increase the fibre content by adding beans, broccoli, cauliflower, or other vegetables.
Though they taste a little different and won't satisfy everyone who prefers regular pasta, alternative pastas made from chickpeas or lentils are excellent for vegans or anyone looking to increase their intake of protein and fibre.
Though they taste a little different and won't satisfy everyone who prefers regular pasta, alternative pastas made from chickpeas or lentils are excellent for vegans or anyone looking to increase their intake of protein and fibre.
Similar to rice, pasta that has been cooked and then cooled enhances its starch resistance to digestion, which lowers blood sugar, according to Bannan. One excellent method to get these advantages is by eating pasta salads.
Pasta — especially the whole grain or bean-based varieties — is higher in protein and fiber, so that’s good to keep in mind.