In nutrition, "sugar" generally refers to sweet sugar we eat, starch in grains, cellulose in plants (although we can't absorb it) and so on. But generally speaking, the sugar content of staple food mainly refers to starch substances, that is, carbohydrates, which are the main energy-supplying substances we get from food, but eating too much sugar is easy to be obese. After all, excessive intake of energy-supplying substances leads to energy accumulation, which is bound to be converted into fat storage.
Steamed bread, noodles, rice and noodles are our most common staple food forms, and they are also the most important part of our diet to provide satiety and energy. Therefore, for friends who lose weight, they still want to eat food with relatively low sugar content as the staple food, so as not to starve themselves. At least this will help them lose weight. But the premise of low sugar still depends on what state the food is in as a reference standard. After all, steamed bread and noodles are made of flour, and rice is made of raw rice. In fact, the "sugar content" of flour and uncooked rice is similar:
① The average carbohydrate content (sugar content) of wheat flour is 71.5g100g, and the calorie is 344kcal/100g;
② The average carbohydrate content (sugar content) of rice is 77.2g/ 100g, and the calorie is 346kg/ 100g.
So judging from the raw materials of flour and rice, the "sugar content" is similar to the calories, but we certainly won't eat the raw materials directly. This situation is different when they are processed into steamed bread, rice and noodles. The most obvious difference is that their cooking methods are different, which leads to their great differences in water content, and the corresponding sugar content and calories of steamed bread, rice and noodles with the same weight are very different.
① The calorie of Erliang steamed bread is 22 1 kcal and contains 45.7 grams of carbohydrates;
② The calorie of Erliang rice is 1 16 kcal, containing 25.6 grams of carbohydrate;
(3) The calorie of two noodles is 109 kcal, and the carbohydrate content is 24.2g..
Therefore, in terms of calories and carbohydrate content (that is, "sugar content"), steamed bread is undoubtedly outside this comparison. Compared with rice and noodles, it seems that noodles are slightly better than noodles, but in fact, the top noodles are more thoroughly and finely processed than rice, so its ingredients will be easier to digest and absorb. In addition, noodles generally appear in the form of "food and food in one", and we tend to eat more salt and oil when eating noodles. Pure nutritional value is indeed the lowest "sugar content", but comprehensive reference, steamed bread, rice, noodles, rice is relatively more suitable for people who lose weight.
For some friends who are losing weight or have blood sugar problems, we need to pay attention to another key word, that is "blood sugar index", which is generally called "GI value". This index can be understood as a measure of the speed at which our blood sugar rises when a food is decomposed and absorbed in our body after being eaten. People who need to pay attention to blood sugar in order to lose weight must eat less food with high GI. However, from the GI value, steamed bread, rice and noodles are almost the same, and they all belong to high GI foods, among which the highest GI of steamed bread is 88. 1, that of rice is 83.2, and that of white flour is 8 1.6. (The numerical values in this paper refer to simple average data. The GI values of some mixed non-flour and rice and its products, such as coarse grain steamed bread, coarse grain rice and buckwheat noodles, will be much lower, but they are beyond our discussion. )
Therefore, considering calories, "sugar content" and glycemic index, noodles are better in nutritional data and index. However, through data comparison, I believe everyone also found that only the calories, "sugar content" and glycemic index of steamed bread are more prominent, and there is little difference between rice and noodles. If the reference factors are comprehensive, even rice is better than noodles.
In fact, for people who lose weight or friends who have blood sugar problems, these three finely processed staple foods have no advantage. In this article, we emphasize the words "raw materials" and "fine processing", because our staple food will be processed very finely in order to optimize the taste, which leads to flour products or rice, which has actually lost a lot of nutrition of the grain itself. Although it is more delicious, the proportion of fine sugar is higher, and after eating it, blood sugar rises faster and it is easier to get fat. Therefore, if everyone has begun to pay attention to improving the "high sugar content" of the diet, then some coarse grain noodles and coarse grains are better choices. You can add steamed bread, rice and noodles to your daily diet, which is better for improving your diet than tangled steamed bread, rice and noodles.
Hello everyone! I'm Duff, a medical practitioner. Focus on weight management and nutritional treatment of diseases for twenty years. I hope my answer is useful to you.
What does "sugar" mean before answering this question? In the concept of ordinary people, sugar refers to sweet things, such as sucrose, maltose, rock sugar and so on. But from a nutritional point of view, sugar refers to all carbohydrates, including sweet sugar and starch that is not sweet at all. Today, let's compare the sugar content in various staple foods.
Before comparison, there must be a premise that the raw materials of staple food should be comparable. The raw materials of staple food are flour, rice and coarse grains. Let's compare the flour and rice that everyone eats the most, that is, white rice and white steamed bread. In addition, we compare cooked staple food, not raw materials. After all, no one will eat rice or swallow flour raw.
Let's look at the data first, taking100g as the measurement standard:
From the data point of view, the sugar content of rice noodles is similar, and the calories are similar. The sugar content of steamed bread is much higher, reaching 47 grams, and the calories are much higher, reaching 223 calories. The reason why steamed bread has higher calories than noodles made of the same raw materials is very simple, that is, the water content of steamed bread is much less.
People often ask me which staple food I eat is not easy to get fat. In fact, there is really no fixed and unified answer to this question. It depends on the specific situation.
Some people attach great importance to diet and will weigh every kind of food with a food scale. You can calculate calories by weighing each staple food and eat only what you should eat. It's a little troublesome to do so. The advantage is that you never eat too much. No matter what staple food you eat, you won't get fat.
But most people eat casually and don't care how much they eat. In this case, eating pasta is more likely to get fat.
Eating steamed bread is very easy to consume too many calories, because steamed bread has less water, small size and high energy density. It makes sense to eat steamed bread to support people.
Eating noodles is also easier to get fat, which is related to the habit of eating noodles. Most people mainly eat noodles, supplemented by protein dishes and vegetables. In this way, you will eat more noodles, and the proportion of carbohydrates in the whole diet is high.
Eating rice is different. Generally speaking, eating rice will be accompanied by more dishes, and the proportion of rice in the whole diet is relatively small. As long as the food is not too greasy, generally speaking, the calorie intake will not be too high, and it is relatively difficult to gain weight.
Of course, the above is just the general situation. Whether you are fat or thin depends on the total calories in your diet. As long as the total calories often exceed the standard, eating any staple food, even coarse grains, will be fat. On the contrary, as long as the total calories you consume are less than the calories you consume, you will definitely lose weight, even if you eat steamed bread.
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