Rice and bread are two critically important food staples, and both are excellent sources of carbohydrates, which are essential for energy. Rice is usually cheap to buy and versatile in the kitchen, and many cuisines have specialty dishes that rely on it. Bread is easy to produce and is also typically inexpensive, and it's the primary energy source for many people.
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Is Rice Better Than Bread?
Rice and bread are nutritionally different, so which is better depends on your nutritional goals.
However, whichever you choose, whole-grain bread and brown rice are the healthiest.
Is Bread Worse for You Than Rice?
A slice of bread contains 66 calories, and a cup of rice has 206, so bread may be the better choice if you're trying to lose weight. However, this greatly depends on the serving size you consume.
Brown rice is an excellent source of thiamin, niacin, vitamin B6, magnesium, manganese, and phosphorus, which all prevent certain health conditions. Multi-grain bread contains some of these, but not in the same quantities as brown rice, and white bread has very few.
Brown rice also contains more fiber, with a cup containing up to 3.5 grams compared to 1.9 grams for a slice of whole-grain bread.
All kinds of bread contain more sodium than rice, and too much sodium may raise your blood pressure and increase your risk of stroke.
Is Rice Good for You?
A cup of brown rice contains up to 100% of the recommended daily manganese intake, whereas a cup of white rice has only 6%.
Manganese is essential for connective tissue, bone, blood-clotting factor, and sex hormone formation. It also supports brain and nerve function.
Brown rice is also a great source of thiamin, niacin, and vitamin B6.
Thiamin supports carbohydrate metabolism, niacin is essential for fetal health, and vitamin B6 may help improve mood and reduce the symptoms of depression.
The fiber and magnesium in brown rice may also lower your blood sugar levels, helping prevent type 2 diabetes.
Conversely, eating too much white rice may increase your risk of developing diabetes as it has a high glycemic index.
Which Rice Is the Healthiest?
Brown rice is the healthiest, as it is a whole grain that still contains bran and germ, where most nutrients are.
White rice is more processed, which makes it easier to cook but also strips out many nutrients.
Conclusion
Adding either brown rice or whole-grain bread to your diet could benefit your health, and which is better depends on your dietary goals.