They have both very similar nutritional characteristics and the ideal is to switch between the consumption of each of these options. But if you want to lose weight, one of them is clearly more advantageous for you. Already know which one you should privilege!
Taking into account the energy value, the best option is rice, which has a lower caloric content. However, pasta has the advantage of having a higher protein content (it is more satiating) and a lower carbohydrate content. The rice has less fat, but avoiding the pre-cooked stews, not recommended for weight management and for maintaining cardiovascular health.
It is recommended that foods belonging to the group of cereals and derivatives, such as pasta and rice, form the basis of food and should always be accompanied by food from other food groups (in particular meat or fish and vegetables), way to provide the body with all the necessary nutrients.
How to eat without gaining weight
100 g of pasta provide 175 kcal, 1 g of fat, 36 g of carbohydrates and 1 g of protein. Already 100 g of rice have 171 kcal, 0 g of fat, 39 g of carbohydrates and 3 g of protein. These are the precautions to take when taking them:
– Choose the whole versions of rice and pasta to increase the fiber content of the meal, which has an impact on the control of satiety and absorption of nutrients.
– Reducing the amount of rice or pasta consumed, offset by the consumption of legumes and / or vegetables, can be a strategy to use to manage weight more easily.
– Substitute them for konjac, a plant rich in glucomannan, which, being a fiber, has satiety regulating effect, besides having a reduced content of carbohydrates and energy.
Text: Liliana Oliveira (nutritionist and member of the Portuguese Association of Dietitians)