Both bread and rice are food staples that billions of people around the world consume as their main sources of energy on a daily basis. Both of these foods are classified as grains, but they differ greatly in terms of nutrient composition. Which is the healthier choice?
Not only does that depend on what you are looking for, but it also depends on the type of bread or type of rice you are consuming. Both grains are great sources of complex carbohydrates that can keep us full for longer, but experts have recommended that the majority of grains we consume should be whole grains. In terms of bread and rice, this means whole grain bread and brown rice.
Also, there are some things that might surprise you when comparing bread and rice. While bread has gained something of a negative reputation over the last couple of decades, particularly due to its gluten content and perceived associations with weight gain, rice is actually the more calorific of the two carbohydrate sources.
A closer look at both foods is needed to weigh up the health pros and cons of each. It should also be reiterated that the nutritional content varies across the many different types of bread and rice in question, and it is vital to take this into consideration when weighing them up.
When choosing between rice and bread, it is important to think about the following: calorific value, nutrients and minerals, fibre, Glycaemic Index and gluten
Calorific Value
A 100g serving of cooked white rice has approximately 204 kcal whereas a 100g serving of brown rice contains slightly more calories at 216kcal. Bread has a considerably lower calorific content with one slice of white bread coming in at 79 kcal and one slice of whole grain bread weighing in at slightly less, 69kcal. Bearing this in mind, if you are trying to watch your weight and calorific intake, bread may be the better option. However, be careful what you put on it! Bread is prone to being layered
with fattening toppings such as butter, mayonnaise, and cheese. Sometimes it’s not the bread that’s the culprit but rather what you put on it…
Nutrients and Minerals
Brown Rice is richer in nutrients and minerals than white rice or bread, even whole grain bread. One serving of brown rice provides a rich source of magnesium, which helps to strengthen bones and supports the immune system and cardio health. In terms of vitamins and other nutrients, there is little difference between bread and rice. However, fortified versions of white bread tend to have extra levels of thiamine, riboflavin, niacin and folate.
Fibre
Fibre is a type of indigestible carbohydrate that passes through the body. Therefore, it helps to keep the digestive system moving and also regulates the body’s processing of sugars, helping to keep blood sugar and hunger levels under control. Fibre has also been found to reduce the risk of the development of serious conditions such as heart disease and diabetes. In fact, in a Harvard study of over 40,000 male health professionals, it was found that a high dietary intake of fibre corresponded to a 40% lower risk of coronary heart disease.
Brown rice is a particularly good source of fibre and contains significantly higher levels of it than white rice or bread. One serving of brown rice contains 2g of fibre whereas one serving of white rice contains only .3g. A slice of white bread contains slightly more fibre than a serving of white rice. On the other hand, white rice and white bread are easier to digest.
Glycaemic Index
The Glycaemic Index (GI) is a rating system that ranks carbohydrate-containing foods based on how slowly or quickly they are digested and cause blood glucose levels to rise over a certain period of time. The GI ranges from 0 – 100 and uses glucose or white bread as a marker. It has the top GI score of 100. A food with a GI score of 55 or below is considered to have a low Glycaemic Index. Brown rice has a GI score of 55 and Basmati rice has been found to have a GI score as low as 50.
Foods with a low GI score are recommended to diabetics as the slow release of energy helps to keep blood sugar levels more stable.