With so many different types of carbs to choose from, it can be tricky to know whether pasta or rice is better for losing weight. Both pasta and rice are carbohydrate-rich foods that can be part of a healthy diet, but they have some key differences when it comes to nutrition and weight loss. This article examines the evidence to help you decide if pasta or rice is the better choice for weight control.
Carb and calorie content
The first thing to look at is the calorie and carb content in pasta versus rice. Let’s compare 1 cup of cooked pasta and rice:
| Food | Calories | Carbohydrates |
|---|---|---|
| White pasta (1 cup cooked) | 220 | 43g |
| Brown rice (1 cup cooked) | 216 | 44g |
As you can see, one cup of pasta contains 220 calories and 43g of carbs, while one cup of rice has 216 calories and 44g of carbs. The numbers are very close.
When comparing white versus whole grain varieties, whole grain pasta and brown rice have more fiber and nutrients than refined white pasta and white rice. For example:
| Food | Fiber (grams) |
|---|---|
| White pasta (1 cup cooked) | 2g |
| Whole wheat pasta (1 cup cooked) | 6g |
| White rice (1 cup cooked) | 0.6g |
| Brown rice (1 cup cooked) | 3.5g |
Winner: Tie for calories and carbs, but whole grain varieties of pasta and rice provide more fiber.
Glycemic index
The glycemic index (GI) measures how quickly a food causes blood sugar to rise. Foods with a high GI may promote hunger and overeating, which can negatively impact weight loss.
Here’s how pasta and rice compare on the GI scale:
| Food | Glycemic Index |
|---|---|
| White pasta | 55-65 |
| Whole wheat pasta | 40-50 |
| White rice | 73 |
| Brown rice | 50 |
As shown, whole grain pasta has a lower GI than white pasta, while brown rice has a lower GI than white rice. This makes whole wheat pasta and brown rice better choices for weight loss and blood sugar control.
Winner: Whole wheat pasta and brown rice are lower GI options.
Protein
Getting enough protein is important for keeping you full between meals and preserving lean muscle mass as you lose weight.
Here is the protein content of pasta versus rice:
| Food | Protein (grams) |
|---|---|
| White pasta (1 cup cooked) | 7g |
| Whole wheat pasta (1 cup cooked) | 8g |
| White rice (1 cup cooked) | 4.4g |
| Brown rice (1 cup cooked) | 5g |
Pasta provides nearly double the protein as rice. While these amounts are relatively low, pasta does have a slight advantage.
Winner: Pasta has more protein than rice.
Nutrients
When comparing nutrients, whole grains like whole wheat pasta and brown rice provide more minerals, antioxidants and vitamins than their refined counterparts.
Here is how the nutrient content compares in the whole grain varieties of pasta and rice:
| Nutrient | Whole wheat pasta | Brown rice |
|---|---|---|
| Manganese | 76% DV | 88% DV |
| Selenium | 52% DV | 41% DV |
| Niacin | 16% DV | 41% DV |
| Folate | 12% DV | 7% DV |
| Thiamin | 24% DV | 11% DV |
| Riboflavin | 12% DV | 3% DV |
As you can see, whole wheat pasta and brown rice are both nutrient-rich foods. Brown rice provides more manganese and niacin, while whole wheat pasta offers more selenium, folate, thiamin and riboflavin.
Overall, both provide important nutrients and there is no clear winner.
Winner: Tie for nutrients.
Satiety
How filling a food keeps you between meals is an important factor for weight management. The more satiating a food, the less likely you are to overeat later.
Studies comparing the effects of pasta and rice on appetite and satiety have shown mixed results. Some found no difference while others showed pasta is slightly more filling.
Potential reasons for pasta being more satiating include:
- Higher protein content
- Slower digestion
- Lower glycemic index
While results are mixed, pasta may have a slight advantage when it comes to keeping you full between meals.
Winner: Pasta may be slightly more satiating.
Ease of use
Both pasta and rice are very convenient, shelf-stable pantry staples.
Pasta comes in many shapes and sizes, making it extremely versatile. It can be paired with a wide variety of sauces, meats, vegetables and more. Rice is also versatile, pairing well with stir fries, curries, beans, meat and fish.
Rice cooks quicker than most pasta, making it a better choice if you’re in a rush. However, some pasta varieties like angel hair can cook very quickly too.
So when it comes to ease of use, both pasta and rice are winners.
Winner: Tie for ease of use.
Cost
On average, pasta is more affordable than rice, making it the budget-friendly choice.
Here is a comparison of prices for a 1-pound (450g) bag or box of pasta versus rice from some popular grocery stores:
| Food | Average Price |
|---|---|
| White pasta | $1.00 |
| Whole wheat pasta | $1.50 |
| White rice | $2.00 |
| Brown rice | $2.50 |
As the prices show, pasta ranges from $1.00-1.50 per pound, while rice ranges from $2.00-2.50 per pound.
So if you’re trying to lose weight on a budget, pasta is typically the more affordable choice.
Winner: Pasta is more budget-friendly.
Weight loss benefits
When it comes to which carb source is optimal for weight loss, it depends on the individual.
Both pasta and rice can be included as part of a healthy weight loss diet. The key is controlling portion sizes and enjoying them in moderation as part of an overall balanced diet rich in vegetables, protein, fiber and healthy fats.
Because pasta is higher in protein and lower on the glycemic index, some people find they feel fuller and more satisfied eating pasta instead of rice. However, others find they lose weight just as well with rice.
For weight loss, it’s best to choose whole grain, high fiber varieties of pasta and rice over refined grains. The extra fiber aids weight control by promoting fullness and stable blood sugar levels.
Portion control is also essential. Here are suggested serving size guidelines for weight loss:
- Pasta: 1/2 to 1 cup cooked
- Rice: 1/3 to 1/2 cup cooked
In the end, both pasta and rice can be part of a healthy weight loss plan. Focus on getting adequate protein, fiber and nutrients rather than obsessing over whether rice or pasta is better.
Winner: Tie, as both can contribute to weight loss in a balanced diet.
Cooking methods
How you prepare and cook pasta or rice can also impact its effects on weight control.
For pasta, avoid fatty or heavy sauces like cream-based or cheese sauces. Opt for tomato, pesto, veggie-based or light wine sauces instead.
For rice, skip pre-flavored microwave rice bags, which are loaded with sodium. Also avoid adding a lot of fat to rice like butter, oils or heavy sauces.
Some evidence shows cooking pasta al dente (slightly firm) may help reduce calorie absorption. With rice, letting it cool after cooking has a similar effect as resistant starch forms during the cooling process.
Overall, boiling, steaming or baking pasta and rice are healthiest. Limit high-fat, high-calorie additions to either grain when trying to lose weight.
Winner: Tie, as cooking method impacts both grains similarly.
Weight loss diets
Low-carb diets like the keto diet minimize starchy foods like pasta and rice.
On keto, opt for spiralized veggie noodles instead of regular pasta. Replace rice with riced cauliflower or broccoli.
Low-fat diets allow starchy carbs like pasta and rice in moderation, focusing more on reducing high-fat foods.
For most balanced, Mediterranean-style diets, both pasta and rice can be included in moderation as part of a healthy diet rich in produce, plant proteins, fish and healthy fats like olive oil.
If following a specific diet plan, check with your healthcare provider about suggested serving guidelines for pasta versus rice.
Overall, both pasta and rice can fit into several types of healthy eating plans tailored for weight loss.
Winner: Tie, as both can work for weight loss depending on diet preferences.
The bottom line
At the end of the day, pasta and rice are both carb-containing foods that can be enjoyed as part of a healthy weight loss diet.
Paste edges out rice slightly when it comes to protein, nutrients, and glycemic index. However, rice contains some more beneficial minerals like manganese.
For weight loss, focus more on getting adequate protein, fiber, veggies and healthy fats rather than obsessing over the perfect carb source.
The most important factors are:
- Choosing whole grains like whole wheat pasta and brown rice
- Watching portion sizes
- Enjoying them along with nutritious foods like veggies, protein and healthy fats
- Preparing them healthfully without lots of added fat, salt or sauces
Within a balanced diet, both pasta and rice can be smart choices for weight loss.
The winner?
When the evidence is reviewed, whole wheat pasta has a slight edge over brown rice for weight loss due to its higher protein content, lower glycemic index, more filling effects and lower cost. However, both can be enjoyed in moderation as part of an overall healthy diet designed for weight management.