Actually, this has something to do with the type and the amount of food eaten.

Calories and nutritional value

Chinese food culture is bright and colorful. Simply talking about rice and pasta is too much. Generally speaking, for a more targeted comparison, let's take noodles made from rice and wheat flour as an example.

The "Chinese Food Composition List" (2015 edition) published by Peking University Medical Press shows that for rice and noodles of the same quality, rice has slightly higher calories than noodles. However, noodles usually feel more "full", and the intake of noodles and rice is different. Therefore, another factor must be introduced to compare calories - satiety.

Satiety

Australian research on the satiety index (SI) found that high-protein, high-fiber, and high-moisture foods will produce a strong feeling of satiety. Noodles have higher protein and water content than rice, making them more filling.

An adult needs about 150g of pasta (160 calories) per meal, and about 200g of rice (230 calories). Rice has higher calories. Therefore, eating rice is relatively easier to gain weight. However, the nutritional content of food raw materials of different origins, varieties, and grades will also be different, and everyone's eating habits are different, so whether eating rice or noodles is more likely to gain weight will also be different.

How to eat rice and noodles without gaining weight?

Moderate amount

The Dietary Guidelines for Chinese Residents (2016 Edition) recommend that adults should consume 250-400g of cereals and potatoes every day, including 50-150g of whole grains and miscellaneous beans. Therefore, as long as the amount of rice and noodles consumed is controlled within 150g and the calories are about 1,200 calories, and do not overeat, you will not gain weight.

Diversification

The average number of cereal and potato food varieties is more than 3 kinds per day and more than 5 kinds per week, including rice, wheat, barley, oats, rye, black rice, corn, Rye, sorghum, highland barley, yellow rice, millet, corn, buckwheat, barley, etc., if processed properly, can be used as raw materials for rice and noodles.

Thickness and Thickness Matching

The rice and noodles we usually eat are made from refined grains. However, the carbohydrates, fats, crude fibers, vitamins and minerals are different during the refining process. degree of loss. Therefore, rice and noodles are best eaten with oats, whole grains, etc. to supplement B vitamins, minerals, dietary fiber, etc.

In addition to wise eating habits, moderate exercise is also an important way to prevent obesity.