Contents:
- Medical Video: Best Carbs to Drop a Dress Size
- Comparing rice, noodles, pasta and bread
- In terms of calories
- In terms of fiber
- In terms of vitamins and minerals
- Choose the healthiest carbohydrate source for you
Medical Video: Best Carbs to Drop a Dress Size
For those of you who are on a diet, undergo a special diet, or have allergies certainly can not arbitrarily choose a source of carbohydrates. The problem is that the source of carbohydrates that you choose determines your health. Incorrect choice of staple foods can have serious consequences, for example blood sugar rises. Well, consider the following information to know which source of the most healthy carbohydrates you can choose.
Comparing rice, noodles, pasta and bread
Most staple foods come from grains. For example rice from rice, or noodles, pasta, and bread from wheat flour. To compare which of the healthiest carbohydrate sources, you should consider how much calorie, fiber, vitamin and mineral content is offered. Here are the details.
In terms of calories
In 100 grams (about one fist) of white rice, you can get 175 calories. While in 100 grams of cooked egg noodles, you can get 90 calories. In 100 grams of cooked pasta, for example spaghetti or macaroni, there are 131 calories. If you choose 100 grams (three large pieces) of white bread, you get 265 calories.
So, it can be concluded that eating rice and white bread can make you more full because the calories tend to be bigger. Whereas if you are trying to lose weight, noodles and pasta is a lower calorie choice.
However, usually people tend to eat large portions of noodles and pasta so they are full. In fact, if you eat noodles and pasta excessively, you might get more calorie intake from 100 grams of rice or bread.
In terms of fiber
In 100 grams of white rice, there are 0.4 grams of fiber. In 100 grams of cooked egg noodles, there are 1.2 grams of fiber. Pasta in the same dosage contains 1.8 grams of fiber. Whereas three large pieces of white bread contain 2.7 grams of fiber. So when compared, bread and pasta are those that contain more fiber for the body.
In terms of vitamins and minerals
White rice is rich in vitamin B6, calcium, iron, and magnesium. While egg noodles contain vitamin B12, vitamin D, calcium, iron, and magnesium. For pasta, you can get vitamin B12, iron, and magnesium. Compared to other carbohydrate sources, white bread contains the highest calcium and iron. White bread also offers vitamin B6, iron and magnesium.
So if you need a high intake of vitamins and minerals, White bread can be the answer. However, keep in mind that vitamins and minerals from basic foods are not enough to meet your daily nutritional needs. You still need to consume other sources of vitamins and minerals. For example vegetables, fruits, meat and nuts.
Choose the healthiest carbohydrate source for you
Any staple food if consumed in reasonable amounts can nourish the body. Because, every staple food has its advantages and disadvantages. However, if you really need to choose between the four sources of carbohydrates, adjust to your individual needs.
Suppose you have diabetes. We recommend that you choose a carbohydrate source with lower caloric content, such as pasta. If you have digestive problems, you can eat carbohydrates with high fiber, namely bread. Or are you weak from lack of minerals? Egg noodles and bread can be a wiser choice. While if you are underpowered or low blood sugar, white rice will help stabilize blood sugar levels while increasing energy.
It would be better if you vary the types of staple foods everyday. That way, you can get more diverse nutrition. Try not to get too fixed on rice or bread.
