Pasta or rice: a modest blood sugar edge for pasta

The strongest number on this page is a small one. A meta-analysis of 32 trial comparisons in 2448 adults found that pasta eaten within a low glycemic index diet cut body weight by 1.4 lb (95% CI 0.93 to 1.9; metric: 0.63 kg, 0.42 to 0.84) against higher glycemic diets over at least 3 weeks. The authors found no trial of pasta on its own, so that result belongs to the whole diet. Head to head, pasta keeps blood sugar lower after a meal. In 30 healthy Chinese and Indian adults, semolina and wholegrain spaghetti scored a glycemic index of 53 and 54 against 80 for white rice. In an Italian randomized trial whose abstract does not give the number of participants, plain rice scored 63 and spaghetti 44. Once olive oil or pesto went on, the gap shrank or disappeared. Rice itself is many foods. A systematic review of rice varieties found glycemic index values anywhere from 48 to 93.

How much is actually in it

• Per 100 g boiled in UK food tables, fresh pasta has 159 calories and 6.6 g protein, versus 117 calories and 2.8 g protein for boiled white basmati rice. — UK composition tables, cooked Evidence E source
  Pasta: carbohydrate 31.8 g, water 61.5 g, iron 0.80 mg; rice: carbohydrate 26.5 g, water 69.5 g, fiber 0.6 g
• USDA lab samples of enriched dry spaghetti carried 172 to 318 micrograms of folate per 3.5 oz (100 g), while whole grain spaghetti ranged from 20 to 301. — USDA Foundation Foods analytical samples, 7 enriched and 3 whole grain Evidence E source
  Enriched: folate 229.6 ug (172-318), iron 3.887 mg (3.19-4.91); whole grain: folate 124.0 ug (20.4-301), iron 4.523 mg (2.34-6.86)

What a real portion looks like

• In the US dietary survey a cup of cooked pasta weighs 4.9 oz (140 g) and a cup of cooked white rice weighs 5.6 oz (158 g). — US food survey portion weights Evidence E source
  Pasta cooked (56130000): 1 cup 140 g, 1 oz dry yields 80 g; white rice cooked (56205008): 1 cup 158 g

What cooking and storage change

• USDA retention factors for pasta boiled and drained keep only 30 percent of potassium and 65 percent of thiamin, while rice cooked with its water absorbed keeps 80 percent of thiamin. — Cereal grains and pasta group, USDA retention table Evidence E source
  Pasta boiled drained (381): potassium 30%, thiamin 65%, folate 70%, iron 75%; rice water used (432): thiamin 80%, folate 70%, iron 95%
• In a randomized trial, plain rice had a glycemic index of 63 versus 44 for spaghetti, and adding olive oil or pesto shrank the difference. — healthy adults, Italy, single meals Evidence B source
  GI rice 63 ± 3 vs spaghetti 44 ± 7 (p = 0.003); glucose iAUC 124.2 vs 82.1 mmol min/L
• A systematic review found the glycemic index of rice varieties ranged from 48 to 93, depending on starch type, parboiling and cooking. — published glycemic response studies of rice Evidence B source
  GI 48 to 93; insulinemic index 39 to 95

What it does to your health

• A meta-analysis of 32 trial comparisons in 2448 adults found pasta within low-GI diets reduced body weight by 1.4 lb (0.63 kg) versus higher-GI diets. — 2448 adults, 32 RCT comparisons of at least 3 weeks (n = 2448) Evidence A source
  Body weight MD -1.4 lb (95% CI -1.9 to -0.93; metric: -0.63 kg, -0.84 to -0.42); BMI MD -0.26 kg/m2 (95% CI -0.36 to -0.16)

Safety, limits and interactions

• A meta-analysis of laboratory food studies ranked rinsing as the most effective cooking step for lowering arsenic in rice, ahead of parboiling. — 15 food analysis studies Evidence D source
  Rank order of methods: rinsed > parboiling > Kateh > high-pressure, microwave and steaming
• Across 75 studies of baby foods, rice mixes had a median arsenic level of 0.048 mg/kg and 30 percent exceeded the international maximum level. — 580 baby foods and 251 infant formulas in 75 studies (n = 831) Evidence C source
  Rice mixes: As median 0.048 mg/kg, 30% above ML
• The US FDA set an action level of 100 parts per billion for inorganic arsenic in infant rice cereals in 2020. — infant rice cereals sold in the US Evidence E source
  Action level 100 ug/kg (100 ppb)

What people believe that the data does not support

• The EU did not authorize a claim that carbohydrates in pasta give a low and slow blood sugar response. — EU health claim application Evidence E source
  Non-authorized

Who this works differently for

• In 30 Chinese and Indian adults, semolina and wholegrain spaghetti had glycemic indices of 53 and 54 versus 80 for white rice. — 30 healthy Chinese and Indian adults, single meals (n = 30) Evidence B source
  GI spaghetti 53-54 vs rice 80 (p < 0.005); lower insulin response vs rice (p < 0.05)
• In 12 adults with type 1 diabetes, regular pasta meals produced peak glucose 43 mg/dL lower than white rice meals. — 12 adults with type 1 diabetes, repeated meals (n = 12) Evidence B source
  Peak glucose -43.2 mg/dL (95% CI -58.7 to -27.7) regular pasta; -32.6 mg/dL higher-protein pasta vs rice
• Cohort data link the highest white rice intake to a 55 percent higher risk of type 2 diabetes in Chinese and Japanese populations, with no clear link in Western populations. — 352,384 participants in 7 prospective cohorts (n = 352384) Evidence C source
  Asian RR 1.55 (1.20 to 2.01); Western RR 1.12 (0.94 to 1.33)

The bottom line

Per 100 g as served, UK food tables put fresh boiled pasta at 159 calories and 6.6 g protein and boiled white basmati rice at 117 calories and 2.8 g protein. That pasta is fresh, possibly made with egg, and it holds less water than the rice. A cup of cooked pasta weighs 4.9 oz (140 g) in the US dietary survey and a cup of cooked white rice 158 g. Draining pasta costs nutrients. By USDA retention factors from the 1970s, boiled and drained pasta keeps 30 percent of its potassium and 65 percent of its thiamin, while rice cooked in the water it absorbs keeps 80 percent of its thiamin. In a small pilot trial of 12 adults with type 1 diabetes wearing glucose monitors, regular pasta gave a peak glucose 43.2 mg/dL lower than white rice (95% CI 27.7 to 58.7). White rice is where the observational signal sits. In 7 cohorts with 352,384 people, the highest white rice intake went with a 55 percent higher risk of type 2 diabetes in Chinese and Japanese populations (RR 1.55, 95% CI 1.20 to 2.01). The Western estimate of 1.12 (0.94 to 1.33) did not reach significance. This is association, and it does not show that rice caused the diabetes. The real caution here is arsenic in rice, and it matters most for babies. Across 75 studies of baby foods, rice mixes had a median arsenic level of 0.048 mg/kg and 30 percent of them exceeded the international maximum. Those figures measure the products. They say nothing about the health of the children who ate them. The US FDA set an action level of 100 parts per billion for inorganic arsenic in infant rice cereals in 2020, and pasta has no matching limit. A meta-analysis of laboratory food studies ranked rinsing as the most effective way to lower arsenic in rice, ahead of parboiling. We have no card on pregnancy or drug interactions for either food. The EU refused pasta makers the claim of a low and slow blood sugar response. That refusal concerns the legal wording and leaves the trials above standing.

Sources

1. psrc-daily-r8-01 · reference dataset
   CoFID 11-450 Pasta, plain, fresh, boiled: Energy 159 kcal · Carbohydrate 31.8 g · Protein 6.6 g · Water 61.5 g · Iron 0.80 mg; CoFID 11-858 Rice, white, basmati, boiled in unsalted water: Energy 117 kcal · Carbohydrate 26.5 g · Protein 2.8 g · Water 69.5 g · AOAC fibre 0.6 g
   CoFID 2021 (Public Health England), codes 11-450 and 11-858 · checked 2026-10-02
2. psrc-daily-r8-02 · reference dataset
   FDC Foundation Pasta, dry, enriched, spaghetti: Folate, total 229.6 UG, range 172.0-318.0, 7 samples · Iron, Fe 3.887 MG, range 3.19-4.91; Pasta, dry, whole grain, spaghetti: Folate, total 124.0 UG, range 20.4-301.0, 3 samples · Iron, Fe 4.523 MG, range 2.34-6.86
   USDA FoodData Central, Foundation Foods, release 2026-04-30 · checked 2026-10-02
3. psrc-daily-r8-03 · reference dataset
   FNDDS 2708357 Pasta, cooked: 1 cup, cooked 140 g · 1 oz, dry, yields 80 g · Quantity not specified 140 g; FNDDS 2708408 Rice, white, cooked, no added fat: 1 cup, cooked 158 g · Quantity not specified 118 g
   USDA FNDDS (FoodData Central), fdc_id 2708357 and 2708408 · checked 2026-10-02
4. psrc-daily-r8-04 · reference dataset
   USDA-RETN-R6:381 PASTA,BOILED,DRAINED: potassium 30% · thiamin 65% · folate 70% · iron 75% · magnesium 85%; USDA-RETN-R6:432 RICE,WHITE/BROWN,COOKED,WATER USED: thiamin 80% · folate 70% · iron 95% · magnesium 100%
   USDA Table of Nutrient Retention Factors, Release 6 (2007), codes 381 and 432 · checked 2026-10-02
5. psrc-daily-r8-06 · RCT
   The GI of R (63 ± 3) was statistically higher than that of S (44 ± 7) (p = 0.003). ... The differences in PPGR were significant between spaghetti and rice consumed plain, they reduced or disappeared with fat adding, depending on the type of condiment used.
   Nutr Metab Cardiovasc Dis, 2021 · checked 2026-10-02
6. psrc-daily-r8-09 · systematic review
   Based on a glucose reference value of 100, the observed glycaemic index values for rice varieties ranged from 48 to 93, while the insulinaemic index ranged from 39 to 95.
   Br J Nutr, 2015 · checked 2026-10-02
7. psrc-daily-r8-05 · meta-analysis of RCTs
   We identified no trial comparisons of the effect of pasta alone and 32 trial comparisons (n=2448 participants) of the effect of pasta in the context of low-GI dietary patterns. Pasta in the context of low-GI dietary patterns significantly reduced body weight (MD=-0.63 kg; 95% CI -0.84 to -0.42 kg) and BMI (MD=-0.26 kg/m2; 95% CI -0.36 to -0.16 kg/m2) compared with higher-GI dietary patterns.
   BMJ Open, 2018 · checked 2026-10-02
8. psrc-daily-r8-11 · meta-analysis of lab studies
   Furthermore, based on the subgroup analysis the overall rank order of cooking methods in the rice was rinsed > parboiling > Kateh > high-pressure, microwave, and steaming.
   Int J Environ Health Res, 2024 · checked 2026-10-02
9. psrc-daily-r8-12 · scoping review
   For As, the highest median was found in mixed fish (0.165 mg/kg) and rice mixes (0.048 mg/kg), with 89% and 30% of items exceeding the As ML, respectively.
   Nutr Rev, 2026 · checked 2026-10-02
10. psrc-daily-r8-13 · agency guidance
    The guidance identifies an action level of 100 micrograms per kilogram (µg/kg) or 100 parts per billion (ppb) which protects public health by reducing infants' dietary exposure to inorganic arsenic and is achievable by industry.
    US FDA, Final guidance on action level for inorganic arsenic in infant rice cereals, 2020 · checked 2026-10-02
11. psrc-daily-r8-14 · EU claim register
    POL-HC-6873 Carbohydrates in pasta products Kolhydrater i pasta ger ett lågt och långsamt blodsockersvar/har ett lågt glykemiskt index (GI). Carbohydrates in pasta products provide a low and slow blood sugar response/have a low glycaemic index (GI). Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6873, snapshot 2026-09-21 · checked 2026-10-02
12. psrc-daily-r8-07 · RCT
    Thirty Chinese and Indian subjects (17 men, 13 women; BMI: 18.5-25 kg/m2) participated in this randomised crossover trial. ... The current evaluation showed that semolina spaghetti and wholegrain spaghetti can be classified as low GI products, with a GI of 53 and 54, respectively, significantly lower than wheat based mee pok noodles (74) and rice (80) (p < 0.005).
    Nutrients, 2021 · checked 2026-10-02
13. psrc-daily-r8-08 · RCT
    Compared with white rice, peak glucose levels were significantly lower for higher protein pasta (-32.6 mg/dL; 95% CI -48.4 to -17.2; P < 0.001) and regular pasta (-43.2 mg/dL, 95% CI -58.7 to -27.7; P < 0.001).
    Diabetes Technol Ther, 2019 · checked 2026-10-02
14. psrc-daily-r8-10 · meta-analysis of cohorts
    The pooled relative risk was 1.55 (95% confidence interval 1.20 to 2.01) comparing the highest with the lowest category of white rice intake in Asian populations, whereas the corresponding relative risk was 1.12 (0.94 to 1.33) in Western populations (P for interaction=0.038).
    BMJ, 2012 · checked 2026-10-02