Eating rice or noodles, which is healthy? 4 staple foods are equivalent to 'eating oil', no matter how much you love, keep your mouth shut
At the dining table, Xiao Zhang and Xiao Wang had an argument. It turns out that Xiao Zhang is a southerner and likes to eat rice. Xiao Wang is a northerner and cannot live without pasta. Both believe that their staple food is the healthiest.
Xiao Wang: Didn't you read online that rice is the worst staple food?
Xiao Zhang: Don't you know that eating noodles is easier to gain weight than eating rice?
Xiao Qi on the side didn't care at all. She was losing weight recently, and she didn't eat the staple food, whether it was noodles or rice.
So are they correct? Is there a difference between those who eat rice and those who eat noodles? Who is healthier?
1. Is it okay not to eat staple food?
Some diabetic patients are afraid of high sugar, so they choose not to eat staple food, and some people want to lose weight, so they cut off staple food for dinner. This is not advisable.
Although not eating staple food, blood sugar will indeed drop, but it is not recommended to control blood sugar in this way, staple food is essential. And not eating staple food for a long time is likely to cause harm to the body.
First of all , carbohydrates in staple foods are the main source of sugar, and sugar is the most basic energy supply material for the human body. Important organs in the body, especially the brain, are very dependent on the decomposition and function of sugar.
In the absence of carbohydrates, the body will break down proteins and fats and convert them into sugars, and in the process of conversion, ketones will be generated, so diabetic patients who do not eat staple foods for a long time will increase the risk of diabetic ketosis.
According to the current research, it is found that the blood sugar drop lasts for up to six months after not eating staple food. After one year, the blood sugar of diabetic patients who do not eat staple food has not dropped further . It is not scientific to rely on this method to control sugar for a long time .
In addition, many people who lose weight choose not to eat staple food at night , or simply eat vegetables and fruits, and some people even eat nothing, which is not desirable.
Do not eat dinner or do not eat staple food for dinner, which will easily lead to insufficient energy supply for the body. At this time, the body will mobilize the protein and fat in the tissue to function. The protein in the tissue is continuously decomposed and consumed, reducing the muscle and reducing the function of the organs. function affects. For a long time, not only can not lose weight, but damage to health.
In fact, eating too much or too little staple food will affect your lifespan.
In 2018, a comprehensive study published in "The Lancet • Public Health" pointed out that the proportion of energy provided by staple foods is less than 40% of the total energy intake throughout the day, or greater than 70% of the total energy intake throughout the day, Both increase the risk of death and shorten lifespan.
2. What is the difference between those who eat rice and those who eat noodles?
Southerners eat more rice, and northerners eat more noodles. Some people think that northerners are taller, so noodles are healthier than rice. is that so?
First of all, from the analysis of the nutrients of rice and noodles, the main components of rice and noodles are carbohydrates, and the protein and fat content they contain are actually similar.
Judging from the energy supplied by rice and noodles , 100g of rice is 346 kcal, while 100g of noodles is 350 kcal, the difference is almost negligible.
In addition, from the perspective of glycemic response , the glycemic index of rice and noodles are relatively high, and the glycemic index is mainly affected by different cooking methods .
Generally the same cooking method, germ rice with grain germ and some outer fibers preserved, parboiled rice with shell steamed and then dried and finely ground, and rice with brown rice added, are actually lower in glycemic index than polished white rice.
The higher the protein content in the raw flour of the noodles, the more elastic the taste after cooking, and the lower the blood sugar response of the sugar-lovers after eating. The glycemic index is whole wheat flour < standard flour < refined white flour .
To sum up, the two are different in trace elements, vitamins, etc., but in general, each has its own advantages and is indistinguishable. However, the nutritional advantages of eating rice may be more obvious. Compared with eating noodles, the dishes with rice are more abundant, and the nutrition intake can be more comprehensive.
3. Is rice the worst staple food?
Rice has some flaws.
The edible part of rice is very nutritious, but for the appearance and taste, and for subsequent grain storage, it is often necessary to whiten the rough grain layer until it is processed into crystal clear and sworn rice, which is what is now on the market. White rice for sale.
In fact, only the endosperm left in this refined white rice loses nutrients such as dietary fiber, B vitamins, and vitamin E, leaving only a large amount of starch, some protein, and a small amount of minerals and vitamins.
But although rice has flaws, it is not the worst staple food.
Because white rice is rich in carbohydrates that the body needs, it breaks down into glucose when it enters the body. The only energy material that the brain can use, and the main energy source for nervous system, heart, and muscle activity is glucose.
Furthermore, we Chinese are used to eating white rice since childhood, so it is not the worst.
However, to a certain extent, neither rice nor noodles are the healthiest staples. According to the recommendation of the Residents' Dietary Guidelines 2022: Adhere to a grain-based balanced meal mode , so it is recommended that each meal should be matched with an appropriate amount of grains or multigrain, with a combination of thickness and thickness.
4. Eat several staple foods, and the oil content explodes
If the staple food is only rice and noodles, it will be too monotonous, so it extends the different ways of eating rice and noodles, such as fried rice, oil cakes, twists, fried dough sticks, etc. Although delicious, the oil content is beyond the table, it is recommended to be less eat.
1. Fried rice, fried noodles
The oily, grainy fried rice must contain a lot of oil. A bowl of half a catty of fried rice will eat about 100 to 200 kcal more than ordinary rice.
In fact, the fat content of rice and noodles itself is not very high. For example, the fat content of 100g of rice is only about 0.2%, but after they are made into fried rice and fried noodles, the fat content will quickly rise to 6%~8%.
2. Twisted fritters
The fried dough sticks must have been rolled in the oil pan, and the fat content has definitely soared. According to the reference data of the "Chinese Food Composition Table 2004", the fat content in hemp balls reaches 30%, the fat content in twist dough reaches 31.5%, and the fritters are 17.6%.
3. Oil cakes, sesame sauce biscuits
The dough for making oil cakes and mahjong sesame cakes has not been fermented. If it is not fried or fried, it will become very hard, so for the sake of taste, a lot of oil is put in it. The fat content of oil cakes is as high as 23%, while the fat content of mahjong sesame cakes is mostly above 10% . And mahjong biscuits are not only oily, but also have a lot of sugar. Eating too much is not good for health.
4. Shortbread bread
It is almost impossible to make food crispy without the contribution of oil. Therefore, the fat content of shortbread breads such as shortbread pie and lasagna bread is very high, and the fat content of different breads varies greatly, ranging from a few percent to tens of percent.
The cultural differences between the north and the south are reflected in the daily diet. The north loves noodles, while the south loves rice, but whether it is noodles or rice, they are all carbohydrates, and there is no difference between them. In addition, it is not a wise choice if you don’t eat staple food in order to control sugar or lose weight. After all, carbohydrates are the source of glucose, and glucose is an important and essential substance to maintain the normal operation of the body. It should be noted that rice, oil cakes, twists, fried dough sticks, etc. should be eaten less.
References:
[1] "@All sugar friends, eat the staple food like this, control sugar and be healthy! ". China Medical Tribune. 2020-01-12
[2] "These two kinds of noodles can't be eaten, can't they be bought even if they are cheap? Buy noodles, remember these 3 points". Popular Science China. 2020-11-24
[3] "Why is white rice the most nutritious staple food medically? 》.Xiaowei Health.2020-09-07
[4] "This dish you often eat has more calories than hamburgers and fries, no wonder you will eat fat! ". Health Times. 2018-12-291
[5] "[Health] Eat these 5 staple foods, and each bite is equivalent to "drinking oil"! ". People's Daily. 2018-09-21
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