A study found that people who frequently eat noodles have a higher risk of cardiovascular disease. Compared to those who prefer rice, those whose diets primarily consist of wheat and other wheat-based foods have a 40.8% higher risk of cardiovascular disease.
Researchers explained that compared to refined wheat, rice has lower fat and sodium content and a lower glycemic index, which reduces oxidative stress and insulin resistance in the body.
Furthermore, compared to rice, wheat is more finely ground into flour, resulting in greater nutrient loss. And wheat-based foods are often cooked with more oil and salt.
Comparatively speaking, people who frequently eat noodles are more prone to weight gain. There are three main reasons for this:
**Different Nutritional Components:** Taking protein as an example, wheat contains gluten, which reduces heat production and fat burning in the body, making it relatively easier to gain weight. Rice, on the other hand, mainly contains rice protein, which more easily promotes fat breakdown and inhibits fat absorption, thus reducing the rate of obesity.
**Different Calorie Counts After Cooking:** Rice absorbs more water. After cooking, the same weight of noodles contains two to three times the calories of the same weight of cooked rice.
Dietary structures differ.
Many people eat noodles, which may be their only staple food for a meal. However, rice is usually eaten with other foods, such as vegetables, soy products, and meats like fish and shrimp. These high-factor complex foods can help promote energy balance and metabolism.
Is rice healthier than noodles? Not necessarily! It depends on how you eat it.
Control the amount: The *Chinese Dietary Guidelines (2022)* recommends limiting daily noodle consumption to around 150 grams, and it’s not advisable to eat it every day. It should be rotated with other refined and whole grains.
Don’t always eat only white flour: Buckwheat noodles, barley noodles, corn noodles, mulberry leaf noodles, spinach noodles, and konjac noodles use flour infused with whole grains and vegetable juices during preparation. This increases the nutritional value of the noodles while providing the benefits of whole grains and vegetables, making them more beneficial to health.
Use less oil and salt when cooking.
Compared to clear soup noodles, stir-fried noodles, mixed noodles, and braised noodles often contain a lot of oil and salt during cooking, which is unhealthy. The frequency of consumption should be controlled.
Pay attention to nutritional balance.
When eating noodles, don’t forget to eat some vegetables and protein at the same time. This will ensure a balanced diet and reduce calorie intake.