Which is more unhealthy, rice or pasta? A complete nutritional guide

January 3, 2026 •

3 min read

According to the Food and Agriculture Organization of the United Nations, both rice and pasta are staples for billions of people worldwide, but they are often pitted against each other in diet culture. While often demonized, carbohydrates are a primary source of energy for the body. Determining whether rice or pasta is "more unhealthy" depends less on the grain itself and more on the type (white vs. whole grain), preparation, portion size, and overall dietary context.

Quick Summary

A nutritional breakdown comparing rice and pasta reveals that neither is inherently unhealthy. The deciding factors are the type of grain, preparation method, and portion size. Whole grain varieties offer higher fiber and protein, while white varieties may cause faster blood sugar spikes. Ultimately, the healthiest option depends on individual health goals and dietary needs.

Key Points

Whole Grain vs. Refined: Choose whole-grain versions of both rice and pasta for higher fiber and nutrients, as they are processed less.
Glycemic Index Matters: Pasta generally has a lower glycemic index, especially when cooked al dente, leading to more stable blood sugar levels compared to many types of rice.
Nutrient Density: Whole-wheat pasta contains more protein and fiber than brown rice, which aids in satiety and weight management.
Preparation is Key: The healthiness of your meal is highly influenced by the sauces and other ingredients, not just the carb itself.
Portion Control: Regardless of your choice, paying attention to portion size is crucial for controlling calorie intake and supporting weight loss goals.
Celiac/Gluten Intolerance: For those with gluten sensitivities, brown rice is the naturally gluten-free option, though gluten-free pastas are also available.

Nutritional Showdown: Rice vs. Pasta

When evaluating which is more unhealthy, rice or pasta, it is crucial to move beyond the simple white varieties and consider the whole grain options. The processing of these staple carbs dramatically alters their nutritional value, influencing how the body digests and uses them for energy.

The Case for Pasta

Whole-wheat pasta generally offers more nutritional advantages over refined white varieties. Due to its higher protein and fiber content, whole-wheat pasta tends to promote satiety, helping you feel fuller for longer and potentially aiding in weight management. Additionally, cooking pasta al dente (firm to the bite) can lower its glycemic index (GI), meaning it causes a slower, more gradual increase in blood sugar compared to many types of rice. For individuals with diabetes, this can be a significant benefit.

Advantages of Whole-Wheat Pasta:
- Higher in protein and fiber, increasing satiety.
- Lower glycemic index when cooked al dente.
- Easier to use for creating balanced, nutrient-rich meals with sauces and vegetables.

The Case for Rice

Rice, especially the brown, red, or wild varieties, is an excellent source of whole grains. Brown rice, being minimally processed, retains more fiber, vitamins, and minerals compared to white rice. It is also naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance. However, certain types of white rice, like jasmine, have a high glycemic index, causing a rapid spike in blood sugar. The preparation method is also key; pairing rice with lean protein and vegetables can balance the meal and slow down digestion.

Advantages of Brown Rice:
- Higher fiber and nutrient content than white rice.
- Naturally gluten-free.
- A versatile base for a wide range of global cuisines.

The Biggest Variable: How You Serve Them

The health impact of both rice and pasta largely depends on what accompanies them on the plate. A large bowl of white pasta swimming in a creamy, high-fat sauce with processed cheese is vastly different from a modest portion of whole-wheat pasta with a simple tomato sauce and fresh vegetables. Similarly, a dish of white rice fried in excessive oil is far less healthy than a serving of brown rice paired with lean protein and steamed vegetables.

Comparing Refined vs. Whole Grain Varieties


Feature	White Rice	Brown Rice	White Pasta	Whole-Wheat Pasta
Processing	Highly refined; outer layers removed.	Minimally processed; retains bran and germ.	Refined; made from processed flour.	Made from whole-wheat flour.
Fiber	Low	High	Low	High
Protein (per cup)	~2g	~4g	~8g	~8g
Glycemic Index (GI)	High (especially jasmine)	Moderate/Low	Low (especially al dente)	Low/Moderate
Micronutrients	Fewer vitamins and minerals	More vitamins and minerals	Fewer nutrients (enriched)	More nutrients

Conclusion: Which Is More Unhealthy?

Neither rice nor pasta is inherently unhealthy. The key takeaway is that whole-grain versions, whether rice or pasta, are consistently healthier choices due to their higher fiber and protein content, which contribute to better blood sugar control and increased satiety. The real impact on health comes from the type of grain chosen, the portion size, and the accompanying ingredients. By opting for whole grains and focusing on balanced meals, you can enjoy either rice or pasta as part of a nutritious diet. A study comparing pasta and rice meals in diabetics demonstrated that pasta caused a significantly lower and slower glucose peak compared to rice, highlighting the importance of ingredient choice and preparation in managing health outcomes.

Frequently Asked Questions

When comparing white varieties, white rice generally has a higher glycemic index than white pasta, meaning it can cause a faster spike in blood sugar. While neither is ideal due to lack of fiber, white pasta can be a slightly better choice for blood sugar management if portion sizes are kept moderate.

For weight loss, whole-grain pasta may be the better choice because its higher protein and fiber content promotes a greater feeling of fullness and satiety, which can help with calorie control. However, the key factor is always overall calorie deficit and portion control.

To make rice or pasta healthier, opt for whole-grain varieties. Balance your plate by adding a good source of lean protein (like chicken, fish, or legumes) and plenty of vegetables to increase fiber and nutrient intake. Use healthy, low-fat sauces and minimize excess salt.

Brown rice is generally healthier than white pasta because it's a whole grain with more fiber and nutrients. However, whole-wheat pasta actually contains more protein and fiber than brown rice, making it a superior choice in some aspects. The best option depends on your specific nutritional needs.

Yes, cooking pasta al dente results in a lower glycemic index compared to overcooked pasta. The firm texture slows down the digestion of starches, leading to a more gradual rise in blood sugar.

Not necessarily. Gluten-free pasta is an essential option for those with celiac disease or gluten intolerance, but its nutritional profile is not always superior. The health benefits depend on the ingredients; some gluten-free pastas are made from refined starches and may have a higher glycemic index than whole-wheat pasta.

The glycemic index (GI) varies significantly depending on the type. While white rice often has a high GI, most pasta varieties have a low to moderate GI. For example, some spaghetti has a GI of 47, while jasmine white rice can be as high as 89.