Which staple food contains the least amount of sugar: steamed buns, rice or noodles?

First of all, we need to clarify what the "sugar" in the whole "sugar content" actually refers to.

In nutritional terms, "sugar" refers to the sweet sugar we eat, the starch in grains, and the fiber in plants (though we can't absorb it). But when we talk about the sugar content of staple foods, we are actually referring to the starch, or carbohydrates, which are the main energy-supplying substances that we obtain from food, but excessive intake of "sugars" can lead to obesity. "It is easy to appear the problem of obesity, after all, the energy supply material intake more lead to energy hoarding, then inevitably be converted into fat storage.

Buns, rice and noodles which contains low sugar, low calorie, relatively more suitable for weight loss?

Buns, rice and noodles are the most common form of staple food we have, and the most important part of our meal to provide satiety and energy. So for weight loss friends, without starving themselves, or want to relatively low sugar content of food as the main food, at least so for weight loss is a positive help. However, the premise of this low sugar content depends on what state of the food as a reference standard, after all, steamed bread and noodles are made of flour, rice is made of raw rice, in fact, flour and raw rice "sugar content" that is, the starch content is almost the same:

1) the carbohydrate content of wheat flour (i.e. "sugar content") average value of 71.5 grams / 100 grams, calories for 344 kcal / 100 grams;

② rice carbohydrate content (i.e., "sugar content") average value of 77.2 grams / 100 grams, calories for 346 kilograms /100 grams.

So from the perspective of flour and rice raw material "sugar content" and calories are about the same, but we certainly do not eat the raw material directly, when they are processed into buns, rice and noodles, this situation is different . The most significant difference is that the three cooking methods are different, resulting in a big difference in their water content, corresponding to the same portion of steamed bread, rice and noodles sugar content, calories are very different.

①Two buns of calories is 221 kcal, containing carbohydrates 45.7 grams;

②Two rice of calories is 116 kcal, containing carbohydrates 25.6 grams;

③Two noodles of calories is 109 kcal, containing carbohydrates 24.2 grams.

So in terms of calorie and carbohydrate content (also known as "sugar content"), steamed bread is undoubtedly the first out of this comparison. The comparison of rice and noodles seems to be that noodles are slightly better, but in fact, noodles are processed more thoroughly than rice, so its ingredients will be more easily digested and absorbed, plus noodles are generally in the form of "rice and vegetables", we tend to eat noodles more salt, oil and grease.

Purely nutritional values on the noodles is indeed "sugar" the lowest

But comprehensive reference down, in the steamed buns, rice and noodles of the three, or rice is relatively more suitable for weight loss crowd some.

And for some of those who are in the weight loss stage or have blood sugar problems, we also need to pay attention to another key term, that is, the "glycemic index", generally known as the "GI value". this indicator can be understood as a measure of a food eaten, it is broken down in our body when absorbed the speed of our blood glucose , high GI food is inevitably weight loss and need to pay attention to blood sugar people should eat less. However, in the GI value of steamed bread, rice and noodles is almost the same existence, are high GI food, which steamed bread GI is 88.1 highest, rice GI is 83.2, white noodles GI is 81.6. (This article's value is a reference to simple average data, some mixed grain steamed bread, coarse grain rice, buckwheat noodles and other mixed, non-refined grains and their products GI value will be quite low, but no). However, through the data comparison I believe you also found that only the buns of calories, "sugar content" and glycemic index high stand out some, the difference between rice and noodles is not very big,

Reference factors comprehensive some words, and even rice than the noodles is slightly better.

So are noodles or rice the best staple food choice?

Neither of these three finely processed staple foods has much to offer people on a diet or those with blood sugar problems. In the article we have emphasized "raw materials" and "processing" and other words, is because our current staple food in order to optimize the taste, in the process of processing will be very fine processing, which leads to the flour products or rice, in fact, has lost The grain itself a lot of nutrients, although more delicious, but a higher proportion of fine sugars, eaten after the blood sugar rises faster, but also more likely to become fat. So if you have begun to pay attention to improve the diet "sugar" high problem, then some of the miscellaneous grain noodles, coarse grains is a better choice, can be added to the daily diet of steamed bread, rice, noodles, so as to improve the diet of the help to better some, far more than the entanglement of steamed bread, rice and noodles to eat which to be much more useful.