"I'm just eating noodles all day long, eating noodles, I'm about to become noodles, I just want to eat a meal of rice, it's easy for me!" Xiaofang, who married far away to Shandong, was a little aggrieved at the moment, because she was a southerner because she had to get used to the diet here after following her husband to settle in Shandong two years ago, and Xiaofang, who was used to eating rice from snacks, could only eat noodles every day because she had to take care of the taste of her husband and mother-in-law, which made her feel very annoyed.

"What's so bad about eating noodles? Eating noodles is much more nutritious than eating rice, you see our Shandong, which one didn't grow up eating noodles? Aren't they all tall and big? In the face of his wife's reprimand, her husband Xiao Li has his own set of statements.

In fact, the north-south dispute between eating rice and eating noodles has always existed, which one is more nutritious? Let's take a look today.

Rice or noodles, which one is more nutritious?

Data source: Dr. Lilac

Referring to the data given in the table above, in terms of nutritional content, the vitamins in noodles are compared to noodles in the same amount of riceB1vitaminB2, calcium, potassium, nutrients are higher, and in potassium content, rice is slightly higher. In terms of protein, noodles are almost equal to rice, and the protein in both is easily absorbed and utilized by the body.

However, in order to make noodles more chewy, salt or alkali is usually added when making noodles, which also means that the sodium element is increased invisibly. Excessive sodium intake is very unfriendly for friends who need to control their blood pressure. In general, there is not much difference in nutritional content between the two,If someone insists on asking, what should be the best staple food?

The answer given by nutrition experts may disappoint you: eating rice and noodles is not the healthiest. Both are on the high calorie side and are not particularly friendly to people with abnormal blood sugar.

Rice and noodles, which one isThe "King of Glycemics"?

The biggest difference between staple foods and other foods is the carbohydrate content. Carbohydrates are one of the three essential nutrients for the human body, which can give the body functions and ensure the normal functioning of various organs in the body. Therefore, whether it is rice or noodles, it is suitable for ordinary people to eat.

So, rice,NoodlesWhich raises blood sugar faster? Since rice, noodles are both refined staple foods, bothglycemic indexVery close, noodlesGIThe value is in82（100g）, the glycemic index of rice varies according to the degree of steaming83around(100g)Waves.

This also means that diabetics can increase their blood sugar at a similar rate after eating these three staple foods separately.

If you talk about the calories of the two, the calories of cooked noodles and rice are not much different.100grams of noodles are produced approximately110kilocalories,100The calories in grams of rice are about:116Card. As a staple food, as long as it is controlled in a certain amount, this calorie is definitely lower than the calories of a hamburger and a steamed bun.

However, it should be noted that the relationship between staple foods and side dishes can also affect calorie intake. A bowl of noodles is usually accompanied by a few small pieces of meat and two green vegetables, and the proportion of carbohydrates is too high, and the calories will also increase. Rice, on the other hand, is used to be served with a dish of vegetables or stir-fried meat with green vegetables, which is more nutritious.

In addition to the difference between rice and noodles in nutrition, the difference in blood sugar rate and calories is negligible, that is to say, if you want to control blood sugar or lose weight, the focus is not on the choice of variety, but on the control of quantity.

How to eat rice and noodles to be delicious and healthy?

Porridge, flour, noodles, and rice are the staple foods of the worldThe "Four Heavenly Kings" are indispensable for almost every meal. Some people control their sugar and calorie intake by not eating staple foods. If you don't eat staple food for a day or two, your body really doesn't feel anything, and your weight may lose a little, but whether you have a chronic disease or not, if you don't eat staple food for a long time, your body still can't bear it.

In cases where we can't completely avoid staple food intake, we can try to add a point"Ingredients" to make staple foods healthier.

1、cooked rice It is recommended to add oats, quinoa, or other grains

Principles of the glycemic index of foodSo sobecoarse、GrainstargetGIvalues are lower while refined white riceto compareBuckwheat, oats, quinoaand other staple foods have a glycemic index morehigh。

So, on the staple food,Can't onlyI am limited to rice, and I may as well be thereIn the process of cookingIngredients, millet, oats, corn, potatoes, beans, and more.Not only does it make it more nutritious, but it can also reduce the overall glycemic index of staple foods.

2、Countermeasures if you want to eat noodles

When eating noodles,Since there are few side dishes, if you want to be full, you can basically only eat noodles, which can easily lead to excessive inhalation of noodles. It is recommended to eat noodles firstEat noodles after eating vegetables and drink less noodle soup. Prolonging the intake of noodles is also very effective in delaying the rise in blood sugar.At the same time, you can choose to粗糧MadeNoodles such as buckwheat noodles, whole wheat noodles, corn noodles, etc.,It is beneficial to reduce the glycemic index and can increase the intake of nutrients such as vitamins and dietary fiber.

The rice is sweet and soft, and the noodles are firm and smooth, so as long as you control the amount and pay attention to the eating method, then it will not cause large fluctuations in blood sugar, and you can enjoy the satisfaction brought by the staple food with confidence.

[1]"Noodles or rice, which is easier to eat to get fat?" You can't imagine it! 》.Lilac Doctor.18-0-0

[2]Which is more nutritious, rice or noodles? It's time to tell you the truth".Life Times. 29-0-0

[3]"Steamed buns, rice, noodles, who is"The King of Blood Sugar"? Figured it out and eat with confidence".Sanno talks about sugar. 24-0-0

Reproduction without the author's permission is prohibited