What is better for you, rice or pasta?

November 8, 2025 •

2 min read

According to a study comparing glycemic responses, pasta is a preferable choice for people with diabetes over white rice, yet the full picture of what is better for you, rice or pasta, is more complex. Both are carbohydrate-rich staples with distinct nutritional profiles that make one more suitable than the other depending on individual health goals and dietary needs.

Quick Summary

This article compares the nutritional profiles, including protein, fiber, and glycemic index, of different rice and pasta types to determine which is a better option for various health and dietary goals.

Key Points

Whole Grain vs. Refined: Always choose whole-grain rice (brown) or whole-wheat pasta over their refined white counterparts for significantly more fiber and nutrients.
Blood Sugar Management: Pasta generally has a lower glycemic index than white rice, leading to a slower and more controlled rise in blood sugar.
Weight Loss: Whole-wheat pasta's higher fiber and protein can promote a longer-lasting feeling of fullness, which is beneficial for weight management.
Dietary Needs: Rice is naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
Nutrient Differences: While both whole grains are nutritious, whole-wheat pasta is higher in protein and fiber, whereas brown rice contains different levels of various vitamins and minerals,.
Preparation Matters: Cooking pasta al dente and cooling and reheating both grains can create resistant starch, which benefits gut health and blood sugar.

Comparing the Nutritional Powerhouses

Rice and pasta are both carbohydrate-rich foods, but their nutritional profiles differ, especially between refined and whole-grain varieties. Factors like cooking method, additions, and portion size also influence their overall health impact.

The Refined Grains: White Rice vs. White Pasta

Refined grains lose most of their fiber and nutrients during processing. White pasta generally offers slightly more protein and fiber than white rice. White rice has a higher glycemic index (GI), causing faster blood sugar spikes, while white pasta has a lower GI, particularly when cooked al dente.

The Whole-Grain Versions: Brown Rice vs. Whole-Wheat Pasta

Whole-grain options retain beneficial bran and germ. Whole-wheat pasta provides more fiber and protein than brown rice. Both offer various micronutrients, though the specific types and amounts differ,. Some individuals may find brown rice easier to digest.

Nutritional Comparison Table


Feature (Per 100g, cooked)	White Rice	White Pasta	Brown Rice	Whole-Wheat Pasta
Calories	~117 kcal	~160 kcal	~123 kcal	~124 kcal
Carbohydrates	~28g	~30g	~26g	~25g
Protein	~2.6g	~5.1g	~2.6g	~5.1g
Fiber	<1g	~2.5g	~1.6g	~4g
GI (Typical)	High (~73)	Low/Medium (~47-58)	Low (~50)	Low/Medium (~47-58)

Glycemic Index and Blood Sugar Impact

The Glycemic Index (GI) indicates how quickly food raises blood sugar. Low-GI foods provide a sustained energy release. Pasta, especially whole-wheat and al dente, generally has a lower GI than white rice. Brown rice also has a lower GI than white rice. For blood sugar management, whole-grain options or al dente pasta are preferable,.

Which is Best for Weight Management?

Effective weight management involves managing calorie intake and feeling full (satiety). Fiber and protein contribute to satiety. Whole-wheat pasta's higher fiber and protein content may help with feeling full longer. While rice may be lower in calories per cooked gram, portion control and overall meal balance are key.

Dietary Considerations: Gluten and Gut Health

Dietary needs can dictate the best choice.

The Gluten Factor

Rice is naturally gluten-free, suitable for those with celiac disease. Traditional pasta contains gluten, requiring gluten-free alternatives made from ingredients like rice or legumes for those with gluten sensitivities.

Gut Health

Both rice and pasta can form resistant starch when cooked and cooled, benefiting gut health by feeding beneficial bacteria.

Conclusion: Making the Right Choice for You

The better choice between rice and pasta depends on individual health goals. For weight management and blood sugar control, whole-grain options like whole-wheat pasta and brown rice are generally recommended,. Pasta may be particularly beneficial for diabetics over white rice. Rice is the natural choice for gluten-free diets. For overall nutrition, varying your intake of whole grains is best. Ultimately, a balanced meal with lean protein, vegetables, and controlled whole grains is most important.

The Effect of Two Types of Pasta Versus White Rice on Glycemic Response in Persons with Type 1 Diabetes | PMC

Frequently Asked Questions

For weight loss, the best option depends on the type and portion size. Whole-grain pasta tends to have higher fiber and protein, which can increase satiety and help you feel full longer. However, rice often contains fewer calories per serving, so focusing on portion control and choosing whole-grain versions is most important.

Whole-wheat pasta often has higher protein and fiber content than brown rice. Both are considered healthy whole grains, and incorporating a variety of both into your diet is beneficial. The best choice depends on your specific nutritional needs and how your body digests them.

In general, pasta has a lower glycemic index (GI) than white rice, especially when cooked al dente. Brown rice has a lower GI than white rice. For better blood sugar control, whole-grain pasta and brown rice are superior to their refined white counterparts.

No, for diabetics, pasta is often the better choice, especially whole-grain versions, due to its lower glycemic index compared to white rice. Pasta’s structure slows digestion and glucose release, helping to manage blood sugar levels more effectively.

Whole-wheat pasta typically contains more fiber than brown rice. Refined white versions of both contain very little fiber. For a high-fiber intake, choosing whole-wheat pasta or other pulse-based pastas is the best option.

While rice is naturally gluten-free and safe for those with celiac disease, traditional pasta is made from wheat and contains gluten. Individuals on a gluten-free diet should choose rice or specifically labeled gluten-free pastas made from alternative flours.

To make a rice or pasta meal healthier, focus on balance. Use whole-grain versions, control your portion size, and pair them with plenty of nutrient-dense vegetables, lean proteins, and healthy fats. Using spices and herbs instead of excess salt or fatty sauces can also help.

Yes. When you cook and then cool starches like rice and pasta, they form resistant starch. This type of starch resists digestion and acts like soluble fiber, which can benefit gut health and help stabilize blood sugar levels.