Liputan6.com, Jakarta Foods that are commonly avoided by those on a diet are bread and rice. Both are often referred to as the main culprits that make it difficult for someone to lose weight.
In terms of health, these two foods are often compared to determine which one is healthier. Some consider rice to be healthier than bread, while others think the opposite.
Is this true? According to Clearcut-Fitness, a study conducted by Kyoto University in Japan compared the differences in metabolism and gut microbiota in people who consumed a balanced diet consisting of protein sources such as meat, fish, or eggs, vegetables, and carbohydrate sources.
The only difference is the source of carbohydrates used: white bread for one group and rice for the other group. This study lasted for 21 consecutive meals. Based on this experiment, the following comparison is known.
Macronutrients
When it comes to macronutrients, bread shows its superiority. Bread contains twice the amount of protein compared to white rice and is low in digestive fiber and fats.
However, it is important to note that even though bread has more protein, the protein in bread is not considered a high-quality protein source because most of the amino acids in bread are non-essential amino acids. However, bread still remains a better choice for weight loss because protein has a higher thermogenic effect than carbohydrates alone. This means that you will burn more calories when eating protein than when eating carbohydrates.
Gut Microbiota
The importance of gut microbiota cannot be ignored. A study has shown that the group consuming white bread has more probiotics than the group consuming white rice. These probiotics are called Bifidobacteria, and research has proven that Bifidobacteria have a positive impact on human health through their metabolic activities.
Nutritional Similarity: Carbohydrates and Fiber
Both bread and white rice are good sources of carbohydrates. Our body uses carbohydrates as a source of energy.
The Importance of Magnesium Content in the Body
When it comes to magnesium content, rice is superior to bread. Magnesium is crucial in the formation of lipids and DNA, as well as the regulation of hormone balance and support for cell communication.
The Goals
When it comes to choosing between white bread and rice for diet and health purposes, it is important to consider your goals. If you want to lose weight, bread may be a better choice because its protein and fiber content will keep you feeling fuller for longer.
However, if you are trying to build muscle, both are good choices, with white rice perhaps being more suitable as it increases the necessary calorie intake in a muscle-building diet.