When it comes to eating to get fit, there is a lot of confusion about carbohydrates; many demonize them, while others claim they are essential for energy.
The truth is that there are carbohydrates good and bad!
Rice and pasta belong to the list of good carbohydrates; they provide a form of energy a slow release which can fuel your workouts and restore the glycogen muscle after training.
In this article, we put Rice and pasta compared to find out which is better for the much desired lean mass.
Index
Rice Overview
He riso represents 20% of the world's caloric intake, making it the most consumed food in the world. There are many different types of rice, with the two main divisions between white and wholemeal.
White rice comes deprived of bran and germ, thus losing much of its vitamin and mineral content.
Il white rice also has a index glicemico relatively high, equal to 64; this means it will be converted to sugar rapidly in your body, raising blood sugar levels, which could contribute to insulin resistance and metabolic syndrome.
Il brown rice is healthier because it is not deprived of vitamins and minerals; it retains the bran, which is an excellent source of fiber.
LThe glycemic index is even lower, equal to 55, therefore it is released into the body more slowly. One problem with brown rice is that it contains a high level of arsenic, one of the most toxic compounds.
In fact, brown rice is the highest food source of arsenic; this is because rice is usually grown in very humid, swampy environments that absorb arsenic from pesticides that have leached into the soil.
Arsenic is stored in the bran of the rice grain. That's why it's much higher in brown rice than white rice, which removes the bran.
Another problem with brown rice is its high content of phytic acid; this is an anti-nutrient that blocks the bioavailability of vitamins and minerals in rice. You can eliminate this problem by purchasing sprouted rice.
The sprouting process removes much of the phytic acid, allowing your body to better absorb the nutrients in the rice.
Pasta overview
Pasta is a traditional Italian food that is obtained by mixing wheat flour with water, and sometimes with eggs.
Just like rice, some types of pasta undergo a refining process during production, removing the bran and germ from the wheat grain. This depletes the food of much of its nutritional value.
Some refined pastas are enriched, adding compounds such as B vitamins and iron to improve its nutritional value.
- Whole grain pasta retains the bran and germ, so none of the vitamins and minerals are removed.
- Refined pasta, low in nutrients, is the most commonly consumed form.
La refined pasta has a much lower fiber content than wholemeal pasta and has a higher calorie content.
This is not a good match for the weight-conscious, as it will increase your calorie intake, making you less likely to feel full.
Eating wholemeal pasta leads to greater satiety and decreased hunger compared to refined pasta. More, it is rich in fibre, manganese, copper, selenium and phosphorus.
One cup of whole-grain pasta will also have about 50 fewer calories and five fewer grams of carbohydrates than refined pasta.
Overall, whole-grain pasta is a healthier choice than refined pasta; but the most important thing is the seasoning! Rather than cheese or cream sauces, choose olive oil or a lean protein like chicken breast or fish.
Rice vs Pasta: Nutritional Analysis
So far, we have established that unrefined forms of pasta and rice are healthier compared to white rice and refined pasta.
Uno 2017 study published in the American Journal of Clinical Nutrition found that when healthy men and women in menopause they replaced refined grains with whole grains, there were beneficial impacts on their energy balance parameters.
The study suggests that Switching to whole grains can improve overall energy. Here is a comparison of the nutritional breakdown of a 100 gram serving of wholemeal pasta and brown rice.
Wholemeal pasta values
- Calories: approximately 124 kcal
- Protein: 12.2 g
- Total Fat: 1.3 g
- Saturated fat: 0.2 g
- Carbohydrates: 25.4 g
- Sugars: 1.1 g
- Dietary fibre: 3.9 g
- Sodium: 1 mg
- Potassium: 126 mg
- Calcium: 21 mg
- Iron: 1.3 mg
- Magnesium: 50 mg
- Phosphorus: 143 mg
- Zinc: 0.9 mg
- Vitamin B1 (Thiamine): 0.2 mg
- Vitamin B2 (Riboflavin): 0.1 mg
- Vitamin B3 (Niacin): 5.6mg
- Vitamin B6: 0.3 mg
- Folate (B9): 49 mcg
Brown rice values
- Calories: 111 kcal
- Protein: 2.6 g
- Total Fat: 0.9 g
- Saturated fat: 0.2 g
- Carbohydrates: 23.5 g
- Sugars: 0.4 g
- Dietary fibre: 1.6 g
- Sodium: 5 mg
- Potassium: 43 mg
- Calcium: 23 mg
- Iron: 0.8 mg
- Magnesium: 43 mg
- Phosphorus: 165 mg
- Zinc: 1.2 mg
- Vitamin B1 (Thiamine): 0.1 mg
- Vitamin B2 (Riboflavin): 0.0 mg
- Vitamin B3 (Niacin): 1.6mg
- Vitamin B6: 0.2 mg
- Folate (B9): 20 mcg
We can see that the whole-wheat pasta is significantly higher than brown rice in terms of calories (124 calories vs. 111 calories per 100 gram serving). Then, if your main goal is to lose weight, brown rice is the best option.
La pasta has a much higher protein content than rice, with a 100 gram serving of wholemeal pasta containing 12,2 grams, compared to just 2,6 grams for brown rice.
While you won't rely on these foods as a source of protein, this makes pasta one best choice for those looking to build lean muscle mass.
Pasta's relatively high protein content could make it a good food choice for vegans or vegetarians looking for quality non-animal protein sources.
La Whole-wheat pasta has much more fiber than brown rice (3,9 grams versus 1,6 grams). This makes it much more filling.
Then, if you don't want to risk being hungry between meals, pasta is the better of the two options. The higher protein content of pasta also increases the satiety effect.
In summary…
Rice and pasta, if consumed in appropriate quantities, they can be included in a diet aimed at being nutritionally adequate and well balanced.
They are a slow-release form of carbohydrates, providing your body with a continuous flow of energy to sustain itself and function well.
Also, the pasta and rice are fantastic sources of various nutrients, including vitamins, minerals and fibre.
When possible, brown rice and pasta made with whole wheat should be used instead of white rice and refined pasta.
Switching to brown rice, which has a lower overall calorie content, is best if your main goal is to reduce your daily calorie intake.
Regardless of whether you choose rice or pasta, portion control should be a priority.
Your meal should include about a third of complex carbohydrates, such as rice and pasta, to ensure a balanced diet.
The other parts of the dish should include a lean source of protein, such as grilled fish or chicken, and a variety of colorful vegetables.
This combination offers a wide range of important macronutrients and micronutrients, which help maintain a stable energy level throughout the day and contribute to overall health.
And you, do you prefer pasta or brown rice? Let us know in the comments and remember to follow us on our telegram channel 
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