Healthiest source of carbohydrates: rice, noodles, bread or pasta?

For those of you who are on a diet, undergoing a special diet, or have allergies, of course you cannot choose carbohydrate sources carelessly. The problem is, the source of carbohydrates you choose really determines your health. The wrong choice of staple foods can have serious consequences, for example, blood sugar soaring. Well, pay attention to the following information so you know which of the healthiest carbohydrates you can choose from.

Compare rice, noodles, pasta and bread

Most of the staple foods come from whole grains. For example, rice from rice, or noodles, pasta, and bread from wheat flour. In order to compare which carbohydrates are the healthiest, you should consider how many calories, fiber, vitamins and minerals they offer. Here comes the details.

In terms of calories

In 100 grams (roughly one fist) of white rice, you can get 175 calories. Meanwhile, 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 slices) of white bread, you get 265 calories.

So, it can be concluded that eating rice and white bread can make you fuller because the calories tend to be larger. Meanwhile, if you are trying to lose weight, noodles and pasta is a lower calorie option.

However, people usually tend to eat large portions of noodles and pasta in order to be full. In fact, if you eat noodles and pasta in excess, you may get more calories than 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. The same amount of pasta contains 1.8 grams of fiber. While three large pieces of white bread contain 2.7 grams of fiber. So in comparison, bread and pasta is that contains more fiber for the body.

In terms of vitamins and minerals

White rice is rich in vitamin B6, calcium, iron and magnesium. Meanwhile, 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 the vitamins and minerals from staple foods alone are not sufficient 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 sources for you

Any staple food if consumed in reasonable amounts can nourish the body. The reason is, each staple food has its own advantages and disadvantages. However, if you do have to choose between the four sources of carbohydrates, adjust it according to your personal needs.

Suppose you have diabetes. We recommend that you choose a carbohydrate source with a lower calorie content, such as pasta. If you have digestive problems, you can eat high-fiber carbohydrates, namely bread. Or are you limp because of a mineral deficiency? Egg noodles and bread could be a wiser choice. Meanwhile, if you are lacking energy or low blood sugar, white rice will help stabilize blood sugar levels as well as increase energy.

It would be even better if you varied the types of staple foods on a daily basis. That way, you can get a more diverse range of nutrients. Try not to get too hung up on rice or bread.