Same calorie intake, different composition
The number of calories between pasta and rice is identical: for 100 g cooked or 30 g raw, count 100 to 120 kcal. It cannot therefore be said that one or the other would promote more or less weight loss, especially if they are consumed regularly.
However, there are differences in macronutrient intake. Pasta provides on average more protein (4g), especially egg pasta (5g) compared to 2g for rice.
With a content of less than 1 g, rice contains a similar proportion of lipids as pasta. Rice is slightly less sweet (21 g of carbohydrates) than pasta, which has 25 g. Egg pasta is a good alternative because it contains only 23 g of carbohydrates.
White, semi-complete, complete…
The difference between pasta and rice is that the latter is a raw grain, whereas the former is a food processed from a grain. And like pasta (white, semi-complete or complete), there is white rice or brown rice.
This consists of the germ, bran and outer shell of the seed, which white rice or the type of grain used for white pasta lacks. And yet these are precisely the most nutritious components in the cereal products!
Whether it is pasta or rice, choose instead the complete version, richer in fibre, minerals and vitamins, which limit the glycemic index, that is, the level of sugar in the blood is reduced and less fat is stored.
They are more digestible, more interesting from a nutritional point of view and more filling: they reduce the desire to snack and increase the feeling of satiety, while promoting a balanced diet without weight gain.
Cooking and digestion
As for digestion, cooking has a lot to do with it, especially for pasta: the less you cook it, the firmer it will be and the longer it will take to digest.
They will give a significant feeling of satiety and thus reduce the desire to snack and limit the glycemic index. Regarding rice, prefer brown rice, more digestible thanks to all the nutrients it contains and with a lower glycemic index than white rice.
Finally, whether you choose rice or pasta, always remember that the most important thing is the quantity, the frequency of consumption and the accompaniment of the starch. Choose a varied diet, with a sufficient intake of protein and plenty of vegetables, rich in fiber and which promote digestion.
If you’re a fan of sauces, choose a vegetable oil or vegetable-based sauce instead, a source of saturated fatty acids and more digestible than butter or cream.
