Pasta has a significantly lower glycemic index (GI 49) compared to white rice (GI 73), making it the better choice for blood sugar stability. While both are refined carbohydrates, pasta's structure slows digestion more effectively than rice, resulting in a gentler rise in blood sugar levels.
Pasta's lower GI and GL (24 vs 43) means it causes a slower, more controlled rise in blood sugar. The protein matrix in pasta and its firmer texture when cooked al dente both contribute to slower carbohydrate absorption.
| Metric | White Rice | Pasta |
|---|---|---|
| GI (Glycemic Index) | 73 | 49 |
| GL (Glycemic Load) | 30 | 24 |
| Calories(per 100g) | 206 | 220 |
| Carbohydrates(g per 100g) | 45 | 43 |
| Protein(g per 100g) | 4 | 8 |
| Fat(g per 100g) | 0 | 1 |
| Blood Sugar Risk | 8 | 5 |
| Best For | HIGH | MEDIUM |