Carbohydrates are a fundamental nutrient for the proper functioning of the body. Integrating wholegrain variants like rice and pasta is the best way to get them healthy and avoid problems with glucose and body weight.
Carbohydrates they are one of the most fundamental nutrients in the diet. They are responsible for provide energy to the body and they can be found in three different types: sugars, starches and fiber. All three sources are required to function properly, this is because the body breaks down sugars and starches in glucose (blood sugar) to be used as energy.
Currently exist all kinds of trends and eating plans that are related to its positive and effective effects for lose weight and gain health. Based on this, in recent years the consumption of carbohydrates has given much to talk about, including they have become very popular low carbohydrate based diets. Various specialists in nutrition and medicine agree on the importance of integrating into the daily diet foods rich in carbohydrates, the fundamental is in know how to select those carbohydrate sources make them healthy and beneficial.
Carbohydrates They are found in more food than we think, in fact they are in practically everything: in fruits, the milk and the dairy products, the vegetables such as beans, lentils, chickpeas, beans and peas, in starchy vegetables like potatoes, corn, sweet potatoes and whole grains like brown rice, pasta, oats, barley and quinoa, are also found in all kinds of nuts and seeds.
Which is better for weight loss? Rice or whole wheat pasta?
Today the most nutritious and consumed carbohydrates on various eating plans to lose weight are rice and whole wheat pasta. Both ingredients have been highly valued as a good complement in sports training and diets.
At the same time they are extraordinary alternatives to integrate into the daily diet as the basics in the pantryeconomic satiating, easy to prepare, versatile and delicious. That is why it is worth knowing about your nutritional value and therapeutic benefits.
It is a fact that rice is one of the staple foods in many cultures around the world however most usually consume white rice and brown rice always comes second. His great qualities include his extraordinary fiber content which is related to benefits for improve intestinal health and constipation. At the same time they provide the type of carbohydrates that are slow absorption and help keep balance glucose levels.
According to the data revealed in a study by the Imperial College London, the consumption of brown rice reduces the risk of heart disease by 16-21%. At the same time, thanks to its high fiber content, it is a food with great satiating power and therefore it is a good ally for lose weight and eliminate anxiety about eating.
There is another study that supports the benefits of consuming brown rice for reduce waist measurements to 3 cm.
According to its composition 100 grams of brown rice contains:
- 111 calories
- 7.94 grams protein
- 2.92 grams fat
- 77.2 grams carbohydrates
- 3.5 grams of fiber
Additionally, brown rice stands out for its great contribution in vitamins B3, B9 and K, also a peculiar wealth of minerals such as phosphorous, potassium and magnesium.
The whole-wheat pasta variants have the great quality of containing a lower glycemic index than white paste. Its high fiber content is associated with great benefits for improve digestion, lower cholesterol and triglycerides. At once controls blood sugar, It contains less carbohydrate than rice but its absorption in the body is much faster.
According to its composition one serving (56 grams) of whole wheat pasta contains:
- 180 calories
- 39 grams carbohydrates
- 8 grams protein
- 7 grams of fiber
Additionally, the pasta provides minerals such as magnesium, iron, zinc and selenium, which is related to kindness for improve blood circulation and consequently the cardiovascular health.
As you can see, both rice and whole wheat pasta are characterized by their magnificent nutritional value, the truth is that pasta contains a higher contribution of nutrients compared to white rice. However when it comes to brown rice there are no doubts, your contribution in vitamins, minerals and fiber does much more for the body.
Nutrition specialists recommend alternate consumption of brown rice and pasta in the weekly menu planning, each one provides different culinary uses and in this way they will add variety to the diet and of course a outstanding nutritional contribution.