As long as you choose whole grains, the contours of rice and wheat are similar, but there are some differences. Wheat contains a lot of important vitamins and some minerals. For patients with abdominal diseases, rice may be a better choice.
Choose whole grains instead of processed varieties, such as white rice and white flour, which both contain the same amount of carbohydrates. Otherwise, the nutrient content of processed rice and wheat is only half of that of whole grain rice and wheat, and sometimes even less than half. Processed grains rich in grains can get some vitamins and minerals, but can't get any fiber.
? mineral
The mineral content of brown rice and whole wheat is similar. Wheat bread contains a little more calcium, magnesium, phosphorus and zinc, but you can expect to get only 3% to 9% of the recommended daily intake of these four nutrients from a piece of rice or wheat bread. Both of them provide 12% of the daily recommended iron intake for men and 5% for women.
? fibre
The fiber content of whole wheat is 2 to 3 times that of brown rice. The fiber content in a cup of whole wheat flour is twice that of brown rice flour, while the fiber content in a wheat bran bread is 3.5 grams, while the fiber content in a rice bran bread is 1 gram. However, their proportion of insoluble fibers is significantly higher. Insoluble fiber helps food move in the digestive tract, prevents constipation, reduces the risk of diverticulosis, and relieves the symptoms of irritable bowel syndrome.
? vitamin
As far as vitamin content is concerned, the nutritional value of brown rice and whole wheat is similar, except folic acid. Both grains are good sources of thiamine, nicotinic acid and riboflavin. They all contain a small amount of vitamin e. However, whole wheat is a better source of folic acid. A slice of wheat bran bread can provide 14% of the recommended daily intake of folic acid. This is almost twice as much as a piece of rice bran bread. Folic acid can remove homocysteine from blood, thus reducing the risk of cardiovascular disease. Folic acid is also essential for the production and growth of new cells, which makes folic acid especially important during pregnancy and the rapid growth of children.
? Plant nutrients
Both grains provide plant nutrients called lignans, but the content of whole wheat is three times higher. Lignin is converted into estrogen-like substances. These phytoestrogens are weaker than human natural estrogens, but they bind to the same receptors. If your estrogen level is low, lignans can increase the total level. If the estrogen level is normal, the weaker phytoestrogens may reduce the total level when they combine with receptors and replace natural estrogens. A diet rich in lignans can reduce the risk of cardiovascular disease and prevent menopausal symptoms. Kansas State University said that wheat bran lignans may slow down the spread of cancerous tumors.
? gluten
Wheat contains gluten and rice does not, which means that if you follow a gluten-free diet, there is no competition between the two. Gluten is a kind of protein in wheat, which can cause small intestine inflammation in people with celiac disease or allergic to wheat. In gluten-free products, rice flour is a common substitute for wheat flour.