What is less healthy, bread or rice | The State

Both rice and bread can be healthy foods or unhealthy depending on the option you choose. Choosing bread or rice depends on your nutritional goals, one has less of calories and carbohydrates and the other contributes a little more vitamins and minerals.

The options less healthy are refined rice, which is polished to remove the bran layers and the embryo, so that only the starchy white endosperm remains, which we commonly know as “white” rice; regarding the bread, all those who are made with refined flour (white flour), the example simpler, the White bread.

Refined rice and refined flour bread are carbohydrates that quickly raise blood sugar levels and they fall suddenly. The Harvard School of Public Health notes that easily digestible carbohydrates that can contribute to weight gain, promote diabetes and the heart diseases.

Rice and bread too they can be a source of healthy carbohydrates. Healthy carbohydrates (unprocessed or minimally processed whole grains, vegetables, fruits, and beans) give you Energy and promote good health by provide fiber, vitamins, minerals and important phytonutrients.

What rice and bread is healthy?

wholemeal bread
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Go for the whole grain version of rice and bread. Bread that has whole wheat, whole rye or some other whole grain first ingredient, better if it is made only with whole grains, such as 100 percent whole wheat bread.

Better to eat bread or rice?

Comparing whole wheat bread and brown rice, both contribute fiber. He bread has more protein, iron and fiber than rice and a fewer calories, carbohydrates and fat. For his part, rice provides vitamin B-5 or pantothenic acid, plus folic acid and magnesium than bread.

We take as a comparative measure 1/2 cup of brown rice prepared and 2 ounces whole wheat bread:

Carbohydrates and calories

Brown rice contains about 180 calories, 1.5 g of fat and 39 g of carbohydrates.

Whole wheat bread contains 140 calories, 26 g of carbohydrates and less than one gram of fat.


Brown rice contains 4 g of protein and whole wheat bread 6 g of protein.


Brown rice contains 2 g of fiber and whole wheat bread 4-5 g of fiber. White rice and white bread contain lower amounts of fiber, less than 1 gram.

If you choose them in their whole version, both rice and bread offer nutritional value and provide beneficial carbohydrates and micronutrients, although in different amounts.

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