Which one makes you gain weight more easily, eating noodles or eating rice?

Review expert: Wang Xuejiang, Professor of Pathophysiology, Capital Medical University

The reason for the formation of traditional Chinese eating habits is very simple. Whatever grows in the fields, the family eats. Hence, there is a difference between rice in the south and wheat in the north. So the question is, between rice and noodles, which of the two staple foods is more likely to make you fat?

The answer is: eating noodles makes you fat!

Many studies have shown that replacing wheat with rice at the same frequency and in the same amount can reduce the risk of excess body fat. A study from the School of Public Health, School of Medicine, Xi'an Jiaotong University, observed the relationship between staple food preferences and obesity among more than 100,000 people. The results also showed that people who like to eat rice have lower abdominal fat than those who like to eat pasta.

Moreover, there are so many delicious foods that can be made from noodles that people can't resist the temptation. Fried cakes, fried dough sticks, steamed buns, dumplings, pies, pot stickers, bread, shortbread... These foods are not only delicious, but many of them are also high in oil and sugar.

In terms of calories, most pasta has higher calories than rice. For example, the calories of flower rolls, steamed buns, and fried cakes are nearly 1.8 times, 2 times, and 3.5 times that of steamed rice, respectively. If you eat them every day and don't control your intake, it will be difficult not to gain weight.

They are all refined carbohydrates, why do they have different effects on weight gain?

01 Different ingredients, different metabolism

Although rice and wheat have similar starch contents, they are two species after all. Their other ingredients are very different, and the body's metabolic reactions after eating them are also different.

Animal experiments in the past have shown that "rice protein" can "increase fat breakdown" and "reduce fat production", and has the potential to fight obesity and lower triglycerides.

Wheat gluten, also a protein, can cause weight gain by reducing heat production and energy consumption.

However, the current conclusions are still in the animal experiment stage, and the specific effects on humans and whether the impact is obvious still need further research.

02 For the same weight, rice has lower calories than steamed bread

The calories of rice and flour (wheat flour) are similar, basically 345 kcal/100 grams of raw weight.

However, once the rice is cooked and the flour is made into steamed buns, things are very different.

The picture shows the content of ingredients in every 100g of food. Image source: Dingxiang Doctor

The calories in steamed bread are twice as much as those in rice, even if they are both 100 grams! The reason for this huge difference is actually the water content.

Rice is very good at absorbing water, with a water content of about 71%; steamed buns, on the other hand, are not very good at absorbing water among staple foods, with a water content of only 44%.

This makes the "energy density" of steamed buns more than twice that of rice, which means that one serving is equivalent to two servings of steamed buns.

In addition to steamed bread, the wheat family also includes pancakes, baked naan, sesame cakes, pot cakes, stone buns, etc. Each has a lower water content than the other. In addition, the different dietary structures of rice and pasta can increase the calorie intake.

03 Different staple foods often have different combinations

When we eat rice, we usually have a few dishes to go with it. Vegetables, beans, and meat can basically be found in one meal.

Steamed buns are also commonly paired with the above, but rice requires "side dishes", and steamed buns... are very fragrant when eaten dry! The aroma of wheat lingers in the mouth, and before you know it, a big steamed bun is gone.

All kinds of cakes and fire-baked bread with various fillings, no side dishes are needed to complete a satisfying meal. And the main character of pasta is noodles. Oil-splashed noodles, sauerkraut noodles, knife-cut noodles, hele noodles, beef ramen... many heroes compete for supremacy, each defending a corner.

In short, the combination of various reasons makes it easier for us to gain weight by eating pasta than by eating rice.

If I want to lose weight, do I have to give up steamed buns and noodles?

If you care about losing weight, try to choose foods with lower "glycemic response".

Rice and noodles

Who is more likely to have high blood sugar?

The answer is: Almost the same

When it comes to raising blood sugar, the GI value should be considered. The higher the GI value, the greater the postprandial blood sugar response caused by consumption, especially high GI foods with a GI value greater than 70.

Both refined rice and white flour are high GI foods. The GI value of cooked rice is as high as 82, while the GI value of white steamed bread is 85.

The carbohydrate content of the two is similar, so their ability to raise blood sugar can be said to be comparable. Eating them as staple foods is not conducive to controlling blood sugar.

In addition, many people like to eat rice porridge. The longer the porridge is cooked, the higher the GI value and the greater the blood sugar response after the meal.

How to eat staple foods more healthily?

Eat more whole grains, less refined carbohydrates, and low-GI staple foods can help stabilize blood sugar and be more beneficial to long-term health.

If you want to control your blood sugar, it is recommended to choose whole grains such as beans, potatoes, oats, corn, etc., and use these foods to partially replace rice and white flour.

Note: Cover photo from Xinhua News Agency