"Qinling HuaiHe line, eat rice in the south and eat noodles in the north."
What do staple foods eat?
Southerners, eating = eating rice. Not eating rice is equivalent to "not eating"!
Northerners, "rice" is all-encompassing. Flapjacks, dumplings, buns, noodles, tortillas, just fill your stomach.
But in the eyes of southerners, these can only be regarded as snacks.
Rice and noodles, which is healthier?
Some people say: rice is low in calories, and it is easy to get fat when eating noodles.
Some people say: noodles are nutritious, and there is no strength to eat rice.
In view of the points of contention, let's analyze them one by one.
1. Rice and noodles, who is more nutritious?
The main task of rice and noodles is to provide carbohydrates. In this regard, there is little difference between the two.
Let's take a look at other nutrients:
1. Protein: Flour has more protein than rice [1], but neither is a high-quality protein, so it is better to eat more meat, eggs, and milk.
2. Dietary fiber, vitamins, minerals: the overall difference is not large. Rice and noodles are refined, and most of these nutrients are "lost".
(Swipe up and down to see more information)
To sum up in one sentence: comparing rice and noodles who is more nutritious, it does not make sense.
2. Rice and noodles, who is more conducive to weight loss?
As we all know, it is easy to get fat when eating too many staple foods, because too many carbohydrates will be converted into fat in the body and stored.
Here we must remind you that the habit of not eating staple foods for a long time is very bad!
Don't learn! If you learn it, you have to change it!
But we can compare rice and flour, who has higher calories.
The answer is: comparable.
Comparing the calories of raw rice and flour alone is of little significance, because the calories will change after being made into food.
1. How much water content
Water has no calories, so the more water content a food has, the lower the calories tend to be. Under the same weight, rice has about half the calories of noodles, about half that of steamed buns.
2. Whether to add oil and sugar
Don't be happy too soon, if you eat fried rice, bibimbap, pot rice, the calories will be greatly increased, much higher than the steamed buns.
Don't be in a hurry to smirk at the pasta party, think of the scallion oil cakes, fried cakes, leek boxes, meatloafs, and fritters you eat.
3. Feeling of fullness
Although steamed buns have higher calories than rice, they also have higher dietary fiber and protein content and a stronger sense of fullness.
You may not be able to survive if you eat 2 or 2 steamed buns, but 3 or 2 rice is only half full under the belly.
To sum up a sentence: eating noodles and eating rice which is more "fattening", it is difficult to say clearly.
3. Rice and noodles, who is more likely to raise blood sugar?
This depends on the glycemic index (GI). Polished rice and white noodles are both high-GI foods[2], which means that it is easier to raise blood sugar.
But the glycemic index is also affected by a number of factors:
1. Degree of processing
If the processing is not so fine, the glycemic index will decrease [1]:
2. Cooking method
Porridge and noodles, the longer and worse they are cooked, the more obvious the blood sugar reaction.
3. Eat other foods together
Foods that are high in protein and dietary fiber can help lower blood sugar responses [2].
To sum up a sentence: there is no need to struggle with who is more sugar-rich, focusing on controlling the amount of food and diet collocation.
4. Rice and noodles, who is more stomach-nourishing?
Rice porridge, soft rotten noodles, etc. are easy to digest, will not bring burden to the stomach and intestines, very "stomach nourishing".
After eating too much fish and meat or drinking alcohol, or when you are sick and can't eat, you can drink some rice porridge or rotten noodles.
But don't eat like this all the time, otherwise your stomach will be "ruined"!
Long-term eating digested porridge and soft rice, the stomach will become lazy, sluggish, resulting in functional degradation.
To sum up a sentence: only eating refined rice white noodles is not conducive to nourishing the stomach.
5. Rice and noodles, who is safer?
Some people are allergic to the gluten protein of wheat, and after eating it, they will be nauseated, bloated, diarrhea, abdominal pain, etc. [3], which is called "gluten chronic allergy" in medicine.
Rice rarely has this problem.
From a food safety perspective, both have some risks.
1. Pasta: Aluminum exceeds the standard
Northerners consume 4.6 times more aluminum than southerners[4]. Aluminum may come from leavening agents used for fermentation, which can make food soft.
Although some aluminum-containing additives have been banned from food processing since 2014, there are still unscrupulous traders who use them secretly.
(Source: Weibo)
2. Rice: Heavy metals exceed the standard
Rice has the risk of exceeding the standard of heavy metals such as cadmium and arsenic. Because rice is more likely to absorb heavy metals from soil and water and form accumulation [5].
6. Rice and noodles, who is more conducive to preventing chronic diseases?
Most of the staple foods are "high glycemic index" foods, and eating too much is not conducive to the prevention of diabetes, cardiovascular and cerebrovascular diseases, and is not conducive to weight loss.
But the "little star of health" in staple food, whole grains, helps prevent a variety of chronic diseases.
Rely on 1 unique job - dietary fiber and vitamins, minerals and more.
1. Enhance satiety and avoid eating more fat [6].
2. Lower the level of total cholesterol, low-density cholesterol (bad cholesterol) and triglycerides in the blood, which helps prevent cardiovascular disease.
3. Digestion and absorption rate is slower than refined grains, which can control blood sugar and reduce the risk of diabetes [7].
4. Promote defecation and reduce the residence time of fecal harmful substances in the intestine [8].
(The above charts are all made by yourself)
To sum up: whether you love rice or noodles, you must choose less oil, less salt, less sugar, with the right amount of whole grains, potatoes and meat and poultry, milk eggs, fish and shrimp, vegetables, fruits, nuts, etc., balanced nutrition.
Learn more about medicine: People have to eat enough 7 major types of food every day, are you eating right? Poke the video right away
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Review expert: Zuo Xiaoxia
Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
[1] Yang Yuexin, editor-in-chief, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention, Chinese Food Composition Table (6th Edition)[M]. Peking University Medical Press,2018.]
[2] Edited by Chinese Nutrition Society, Dietary Guidelines for Chinese Residents (2016)[M]. People's Medical Publishing House, 2016
Mao Weixiang,Gao Jinyan,Chen Hongbing. Research Progress on Wheat Allergy[J]. Food Science,2007,28(8):559-562.]
[4] National Food Safety Risk Assessment Center, "Dietary Aluminum Exposure Risk Assessment of Chinese Residents", January 25, 2016,
https://www.cfsa.net.cn/Article/News.aspx?id=D451A0282DBC8B2F0793BC071555E677EF79259692C58165
[5] NaseriM ,Vazirzadeh A , Kazemi R , et al. Concentration of some heavy metals in rice types available in Shiraz market and human health risk assessment[J]. Food Chemistry, 2015, 175:243-248.
[6] Kissock K R,Neale E P,Beck E J. Whole Grain Food Definition Effects on Determining Associations of Whole Grain Intake and Body Weight Changes: A Systematic Review. [J]. Advances in nutrition (Bethesda, Md.),2021,12(3).
[7] Aurelie C R,AlexandraM,Fran ois A, et al. Systematic Review and Meta-Analysis of Human Studies to Support a Quantitative Recommendation for Whole Grain Intake in Relation to Type 2 Diabetes[J]. PLOS ONE,2015,10(6).
[8] Gaesser Glenn A. Whole Grains, Refined Grains, and Cancer Risk: A Systematic Review of Meta-Analyses of Observational Studies. [J]. Nutrients,2020,12(12).
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