What's healthier rice or bread?

healthyeating.sfgate.com - Rice Vs. Bread - Healthy Eating | SF Gate

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Whether you should choose rice or bread depends on your nutritional goals, as rice provides more vitamins and minerals but bread is lower in calories and carbohydrates. Whichever you choose, opt for the whole-grain version for the best health results. People who consume more whole grains weigh less and have lower blood sugar and cholesterol levels than people who consume the least amount of whole grains.

Macronutrients

If you are trying to limit your calories or your carbohydrates, bread makes a better grain choice than rice. A 1/2-cup serving of brown rice contains 108 calories, 3 grams of protein, 1 gram of fat and 22 grams of carbohydrates, while a slice of whole-wheat bread has 69 calories, 4 grams of protein, 1 gram fat and 12 grams of carbohydrates. White rice and white bread have similar amounts of calories, fat, carbohydrates and protein as their whole-grain counterparts.

Fiber

When it comes to fiber, opt for the whole-grain versions of rice and bread. A 1/2-cup serving of brown rice provides 2 grams of fiber, and a slice of whole-wheat bread contains 2 grams, while white rice only contains 0.3 gram of fiber and white bread only provides 0.4 gram. Fiber helps keep your digestive tract healthy, limits your risk for heart disease and assists in weight maintenance. Women should aim to consume 25 grams per day, and men need 38 grams of fiber per day.

Vitamins

Neither bread nor rice is particularly high in vitamins. However, a 1/2-cup serving of white rice provides 77 micrograms of folate, or 19 percent of the daily value, and a slice of white bread contains 43 micrograms, or 11 percent of the DV. This is due to the fortification of these products, as brown rice and whole-wheat bread don't provide a significant amount of this nutrient, which is important for forming DNA and cell division.

Minerals

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25 Healthy Midnight Snacks for Late Night Munching, According to a Nutritionist Hummus and Whole Grain Crackers or Veggies. We knew there was a reason we loved chickpeas. ... Oatmeal. ... Popcorn. ... Low-fat Greek Yogurt and Fruit. ... A Peanut Butter and Jelly Sandwich. ... Pumpkin Seeds. ... Bananas and Peanut Butter. ... A Handful of Nuts. More items... •

purewow.com - 25 Healthy Midnight Snacks for Late Night Snacking - PureWow

You probably associate oatmeal with the early morning hours, but it has plenty of nighttime benefits, too. For starters, oats are a complex carb that break down slowly, controlling blood sugar spikes that might mess with your sleep. And if you find a warm bowl of oatmeal cozy and soothing, you’re not alone. According to a Columbia University study, the carbs actually work with your brain to release the neurotransmitter serotonin, which coaxes you into a tranquil state and helps your body produce melatonin for a restful night of sleep.

Try it: Chamomile and Maple Porridge

Buy it: Nature's Path Organic Oatmeal

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