Noodles or rice, which one is healthier to eat? & bull; hello healthy

Both are sources of carbohydrates, noodles and rice are sometimes often consumed together. Often you also replace the consumption of white rice with instant noodles, assuming that the calories will not be as much if you eat rice complete with side dishes. But what are the advantages and disadvantages of noodles and rice as a source of carbohydrates? Which is healthier as an everyday food, noodles or rice?

Know the types of carbohydrates first

Before discussing further about the better choice between noodles or rice, it's a good idea to first know what carbohydrates are, including the types. Carbohydrates are one type of nutrient needed by the body. Serving as the main source of energy, carbohydrates are also known as staple foods. In the body, carbohydrates are converted into glucose which then acts as fuel for body cells. When it comes to carbohydrate consumption, according to Harvard T.H. The Chan School of Public Health, the type or quality of carbohydrates you consume is more important than calculating the amount of carbohydrates you eat.

Broadly speaking, there are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Simple carbohydrates, for example, are bread, pastries and cakes. Examples of these types of simple carbohydrates are also known as refined grain . This means that the type of food comes from grains that have been processed beforehand. The processing of these grains aims to increase the shelf life of the product but causes various important nutrients such as vitamins and minerals found in grains to also be lost. This type of carbohydrate plays a big role in increasing your body weight and has the potential to cause a rapid increase in blood sugar levels so that over time it can trigger insulin resistance and lead to diabetes mellitus.

Meanwhile, complex carbohydrates are a healthier type of carbohydrate. Complex carbohydrates are usually unprocessed, or only slightly processed. Examples include bread made from whole grains, quinoa, brown rice, black rice, whole grains, vegetables and fruit. This type of carbohydrate is rich in vitamins, minerals, fiber and phytonutrients. Types of foods that contain complex carbohydrates can be obtained from whole grains . The opposite of refined grain , whole grains are seeds that are still intact to the skins so that usually the levels of vitamins and minerals are still complete. You are advised to eat a wider variety of complex carbohydrates than simple carbohydrates.

Noodles or rice, which one is healthier?

Basically, noodles or rice are both sources of carbohydrates. In comparison, 100 grams of white rice contains 175 kcal of calories. For the same calories, it takes 50 grams of noodles (a type of dry, uncooked noodle). So in the same amount, for example both 100 grams, the noodles will contribute more calories. But if you ask which one is healthier, then both white rice and the noodles you usually consume are more or less the same. Going back to the previous concept, the type of carbohydrates you consume is more important when compared to how many carbohydrates you eat.

Noodles and rice are both processed products refined grain

The noodles that we usually eat are processed from wheat flour. If it is not said that the noodles are made from flour whole grains , then the noodles are included in the type of processed product refined grain . While white rice is already included in the type refined grain . So if you look at the types, both noodles and rice are classified as processed grain products. Too many refined grain products can increase your risk of developing metabolic syndrome. Refined grain can also trigger inflammation in the body and can lead to degenerative diseases such as heart disease, stroke, and diabetes.

The glycemic index of noodles and rice is high

The glycemic index is a measure used to describe how a food can affect the increase in blood sugar levels. The higher the glycemic index number, the higher its ability to increase blood sugar levels. The glycemic index is high if it is above 70, moderate if it is in the range 56-69, and low if it is below 55. White rice has a glycemic index value of 73, while foods such as noodles and pasta are usually in the medium glycemic index category.

So, is it better to eat rice or noodles?

Apart from the inherited nature of noodles and rice, how you eat these types of food also affects whether one of them is healthier or not. If you eat instant noodles with the hope of cutting calories compared to eating rice with side dishes, maybe you need to reconsider. Calories in one packet of instant noodles can reach 400 kcal. Not to mention the high levels of saturated fat and sodium. If you consume 100 grams of rice with one medium slice of lean meat, the calorie count may not exceed 300 calories. Coupled with vegetables and fruit which tend to be low in calories, you are getting a nutritious meal with the same number of calories as a pack of instant noodles.

So if you are faced with a choice of eating noodles or rice, some things that you can consider are:

• Types of carbohydrates: noodles made from whole grains or whole grains would be better when compared to white rice which includes refined grains or refined grain . However, brown rice or black rice is of better quality than the instant noodles you usually consume.
• How do you serve it: fried rice menu can be higher in carbohydrates when compared to noodles. Conversely, consumption of instant noodles sometimes contributes more calories than consuming rice complete with side dishes in moderation.