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It is true that not all carbohydrates they are created equal. Those that are whole grain, for example, tend to have more nutrients, including protein and fiber, than their more processed counterparts.
But carbohydrates, like pasta and rice, are important sources of nutrition regardless of whether they are whole grains, says Natalie Rizzo, MS, RD And while pasta has been the OG carb used to fuel endurance activities like long walks, is it really superior to its smaller, longer-cooking friend? rice?
Let’s break them down.
Pasta Nutrition and Benefits
Whether you prefer spaghetti, penne, linguine, angel hair (we could go on), pasta is a staple for endurance athletes thanks to its carbohydrate contents.
A one-cup serving of pasta contains about 220 calories and 43 grams of carbohydrates. The biggest difference between white pasta and whole wheat pasta is their fiber content, Rizzo says, with the latter being a bit easier on the stomach. stomach during exercise. But both varieties contain about the same amount of protein: 8 grams per serving.
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Pasta is technically more processed than rice, which is a whole food, says Rizzo. However, when we think of processed foods, we think of packaged snacks and beverages that have been associated with negative health outcomes, such as type 2 diabetescardiovascular diseases and obesity, according to a review 2020 published in nutrients.
“But the process that pasta goes through is no different than bread, and pasta can actually be healthier,” says Rizzo. “Bread has added sugars and fillers. The pasta is just wheat and water, and it’s fortified with B vitamins.” (Many breads are also fortified with B vitamins.)
Pasta can be more convenient than rice to cook with, if you are not using an instant rice variety. And when you’re an athlete busy training, time is money.
In recent years, food manufacturers have made pasta from a host of plants other than wheat, including lentils, chickpeas and beans. These tend to contain higher levels of certain nutrients, including protein and fiber, but less amounts of carbohydrates.
Nutrition and Benefits of Rice
For reasons unknown to Rizzo, people tend to reach for rice dishes when they want a “healthier” carbohydrate than pasta. She says she’s not sure where the stigma that rice is healthier comes from.
“Rice is a staple in other cuisines that tend to be healthier,” he says, pointing to the vegetable-heavy rice dishes in certain Asian meals and the prevalence of rice and beans in dishes from Latin American countries.
A cup of rice contains about 250 calories and 53 grams of carbohydrates, putting it ahead of rival pasta in calories and carbohydrates.
Compared to pasta, rice, both brown and white, contains much less protein (approximately 2 grams per serving compared to 8 grams for pasta) and fiber (1 gram of brown rice, 0.5 grams of white compared to 2.5 grams of white pasta, 7 grams of whole wheat).
Rice contains vitamins and minerals that pasta does not, including folic acid, B vitamins (unless pasta is fortified), ironand zinc, but Rizzo says the amounts are very small. For those following a gluten-free diet, rice is a good option.
The bottom line
Because these two starchy grains are so nutritionally similar, Rizzo says it doesn’t really matter which one you choose. feed your rides.
If you’re looking for a slight protein boost during, say, a recovery period, pasta delivers. or if you have a sensitive stomachgo with white rice before exercise, because it contains the lowest amount of fiber of your pasta and rice options.
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But when it comes to “which individual food is healthier,” Rizzo says it really depends on what you’ve paired that food with. Rice and pasta provide quality carbohydrates, but combining pasta with a cream sauce or beans with rice could upset your stomach.
As with everything related to sports and nutrition, it’s smart to make sure certain foods are good for your GI tract. Before your next long workout, try a simple pesto sauce over pasta or a fried egg with rice. To recharge, pair the pasta with turkey meatballs (high in protein!) and tomato sauce (high in antioxidants!) or grilled salmon over a bed of rice and a drizzle of olive oil.
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