Sekainow.com Usually in people who will diet a special diet that contains carbohydrates, but the problem is, the source of carbohydrates that you choose really determine the health of the body. One choice of staple foods can result in quite serious, such as blood sugar jumped up. Well, consider the following information to know which of the healthiest sources of carbohydrates you can choose from.
Compare rice, noodles, pasta, and bread
Most staples come from whole grains. For example rice from rice, or noodles, pasta, and bread from wheat flour. To compare which of the healthiest sources of carbohydrates, you should consider how much calories, fiber, vitamins, and minerals it offers. Here's the details.
- In terms of calories
In 100 grams (about one fist) of white rice, you can get 175 calories. While in 100 grams of cooked egg noodles, you can get 90 calories. In 100 grams of cooked pasta, such as spaghetti or macaroni, there are 131 calories. If you choose 100 grams (three large pieces) of white bread, you get 265 calories.
So, it can be concluded that eating rice and white bread can make you more satisfied because the calories tend to be larger. Whereas if you are trying to lose weight, noodles and pasta is a lower calorie option.
However, usually people tend to eat noodles and pasta in large portions to be satisfied. In fact, if you eat noodles and pasta in excess, you may get more calorie intake of 100 grams of rice or bread.
- In terms of fiber
In 100 grams of white rice, there is 0.4 grams of fiber. In 100 grams of cooked egg noodles, there are 1.2 grams of fiber. Pasta in the same dose contains 1.8 grams of fiber. While three large pieces of white bread contains 2.7 grams of fiber. So when compared, bread and pasta are those that contain more fiber for the body.
- In terms of vitamins and minerals
White rice is rich in vitamin B6, calcium, iron, and magnesium. While the egg noodles contain vitamin B12, vitamin D, calcium, iron, and magnesium. For pasta, you can get vitamin B12, iron, and magnesium. Compared to other carbohydrate sources, white bread contains the highest calcium and iron. White white bread also offers vitamin B6, iron, and magnesium.
So if you need a high intake of vitamins and minerals, bread can be the answer. However, keep in mind that vitamins and minerals from staple foods alone are not enough to meet your daily nutritional needs. You still have to consume other sources of vitamins and minerals. For example vegetables, fruits, meat, and nuts.
- Choose the healthiest source of carbohydrates for you
Any staple food if consumed in a reasonable amount can nourish the body. The reason, every staple food has its own advantages and disadvantages. However, if you really need to choose among the four sources of carbohydrates, adjust to your personal needs.
Suppose you have diabetes. We recommend that you select a source of carbohydrates that have lower calorie content, such as pasta. If you have digestive problems, you can eat high fiber carbohydrates, namely bread. Or are you limp because of lack of minerals? Egg and bread noodles could be a wiser choice. Meanwhile, if you are less powerful or low blood sugar, white rice will help stabilize blood sugar levels as well as increase energy.
But you should also add some other variations in order to meet all the needs of our body daily
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