The question often arises as to whether it is healthier to eat rice or pasta during a diet. Starchy foods can be fattening, but are essential in small quantities

They are an integral part of our daily lives and it is impossible to do without them. Like the DASH diet, which recommends eating whole grains, starches have their place in our diet.

So what to choose between pasta and rice for a good weight loss? We tell you everything.

Pasta: satiating diet benefits

First of all, it is important to know that for ordinary pasta, the trick is in the cooking. It is best to eat it al dente. On the other hand, for fresh pasta made from wholemeal flour, the latter is recommended as it contains properties that facilitate intestinal transit.

The good thing about eating pasta is that it is a satiating food. This reduces the desire to snack and limits the number of snacks that are the enemy of diets.

In addition, 100 grams of plain pasta provide only 90 kcal in nutritional value, which is not excessive. What’s more, it contains little fat. To further reduce the fat content, we recommend that you use vinegar instead of oil when cooking.

In any case, choose extra virgin olive oil to keep bad cholesterol at bay. You should also know that if you prefer cooked pasta to al dente, the glycemic index increases.

Pasta: it all depends on the pasta you choose

Each type of pasta has its own glycaemic load. You should therefore choose them carefully. Choose whole-wheat pasta. There are gluten-free pastas available if you are allergic. For a better feeling of satiety, choose wholemeal, fresh and egg pasta.

Avoid pasta with high blood sugar levels, such as macaroni, linguine, gnocchi and Asian flour noodles, as well as prepared pasta dishes rich in sugar and ravioli with sauce (Bolognese, carbonara).

They should also be avoided in the evening and not with chorizo and cheese.

Rice: a healthy nutritional asset for losing weight

Like pasta, rice is an essential starch in a balanced diet. When it is wholemeal, it is better. Banish pilaf rice, which is sticky, cooked in butter and with sauce. Basmati rice is particularly recommended.

It is used to combat high blood pressure and diabetes. It is also low in calories. 100 grams is equivalent to 130 kcal, with a low glycemic index.

Similarly, rice is rich in fibre and low in fat. It is still rich in vitamin B and iron, which is particularly useful for our bodies. In addition, it is a natural appetite suppressant. It also limits the production of insulin and provides long-lasting energy. Finally, it is very easy to cook and its satiety-calorie ratio is interesting.

Its digestion is slow and facilitates the action of enzymes. It is gluten-free and good for intestinal transit. For people suffering from diabetes and high blood pressure, rice should be preferred to pasta. The same applies if you are gluten intolerant. In fact, pasta can also be eaten, but in smaller quantities.

Rice can be eaten at every meal with vegetables, such as Cantonese rice with organic coconut milk in a diet recipe using the thermomix. It is best to steam or bake it.