“Hearst Magazines and AOL may earn commission or revenue on some items through these links.”<\/p>\n
Starchy foods have long been a dinnertime staple, often situated between a protein and a vegetable on your plate. These foods are tasty and satisfying, but what do they add to your meal from a nutrition perspective? Consider two of the most popular: Rice vs. potatoes. Is one a healthier pick than the other?<\/p>\n
Meet the experts: Jordan Langhough, R.D., C.P.T.<\/a>, a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition; Amanda Pasko, M.S., M.P.H., R.D.<\/a>, a nutrition expert at the wellness app BetterMe<\/a>.<\/p>\n Here, dietitians break down the most nutritious types of rice and potatoes, sharing the potential benefits and drawbacks of each, along with which is a better option to include in your balanced, healthy diet.<\/p>\n What are the healthiest types of rice?<\/p>\n \u201cThe right types of rice provide fiber, B vitamins, magnesium, and antioxidants,\u201d says Jordan Langhough, R.D., C.P.T.<\/a>, a registered dietitian, certified personal trainer, and owner of Wildflower Fertility + Nutrition. That\u2019s because the healthiest types of rice are all whole grain<\/a> varieties, meaning they contain the bran, germ, and endosperm (as opposed to white rice, which is just the endosperm), where the fiber and micronutrients reside. \u201cBecause these options retain their fiber-rich outer bran layers, they digest at a much slower rate than refined white rice,\u201d explains Amanda Pasko, M.S., M.P.H., R.D.<\/a>, a nutrition expert at the wellness app BetterMe<\/a>. \u201cThis prevents a rapid influx of glucose into your bloodstream, which keeps your energy levels steady and helps avoid the post-meal lethargy that often follows high-carbohydrate meals.\u201d<\/p>\n Here are the best picks.<\/p>\n Brown rice<\/p>\n Compared to white rice<\/a>, brown rice contains more protein, fiber, magnesium, and phosphorus. \u201cFiber supports gut health and keeps you full longer, while magnesium plays a role in energy metabolism,\u201d Langhough says. What\u2019s more, research in BMJ Open<\/a>found that eating brown rice was associated with a lower risk of developing type 2 diabetes, plus increased levels of HDL \u201cgood\u201d cholesterol, while eating white rice was associated with a higher diabetes risk. It\u2019s a safe and accessible healthy rice, but it\u2019s not the only one on shelves.<\/p>\n Black rice<\/p>\n \u201cBlack rice, also known as forbidden rice, is an outstanding choice,\u201d says Pasko. \u201cIt has a lower glycemic index than brown rice and a deep purple color that comes from anthocyanins, which are powerful antioxidants that research shows can improve insulin sensitivity. It also packs a surprising amount of protein and fiber.\u201d According to research in Frontiers in Nutrition<\/a>, the bioactive compounds in black rice may also help prevent cardiovascular illnesses and type 2 diabetes<\/a>.<\/p>\n Red rice<\/p>\n \u201cRed rice is high in fiber and antioxidants,\u201d notes Langhough. As is the case with black rice, red rice contains anthocyanins, the antioxidants that give berries their red, purple, and black hues, which have been shown<\/a> to help protect against age-related diseases such as cardiovascular disease, neurodegenerative diseases, cancer, metabolic syndrome, and bone diseases.<\/p>\n Wild rice<\/p>\n \u201cWild rice is another excellent option, though it is technically the seed of an aquatic grass rather than a true rice,\u201d Pasko says. \u201cIt has a wonderfully low glycemic index, potentially lower than that of black rice, a chewy texture, and contains roughly double the protein and fiber of standard white rice.\u201d A study in the International Journal of Molecular Sciences<\/a>found that because of these qualities, wild rice may help reduce body weight, inflammation, and levels of fat in the liver, plus boost insulin resistance, and improve the diversity of the gut microbiome.<\/p>\n Possible downsides to eating rice<\/p>\n Despite their higher concentrations of fiber, Pasko says that even the healthiest varieties of rice are still primarily carbohydrates. \u201cThis means that eating large portions can easily overwhelm your body’s insulin response and cause a delayed but significant blood sugar spike,\u201d she explains, which may be a concern for people watching their blood sugar. Pasko adds that rice is incredibly easy to overeat, especially when eaten on its own. \u201cTo mitigate this, rice should never be the main focus of your plate. It always needs to be paired with a low-fat, minimally processed protein, healthy fats, and non-starchy vegetables to blunt the glycemic impact,\u201d she says.<\/p>\n Finally, the arsenic levels of rice may be of concern. \u201cRice can be high in arsenic because it absorbs more arsenic from the soil than other crops,\u201d explains Langhough. Still, there are simple ways to make sure you\u2019re not consuming too much. Langhough says that varying your grains can help, while Pasko recommends rinsing your rice before cooking and then boiling it in a large amount of water and draining the excess (similar to how you would cook pasta).<\/p>\n What are the healthiest types of potatoes?<\/p>\n Most potatoes fit into one of two categories\u2014white potatoes and sweet potatoes<\/a>\u2014and both offer health benefits.<\/p>\n White potatoes<\/p>\n \u201cWhile white potatoes often get a bad reputation in blood sugar circles, they actually offer excellent nutritional benefits when prepared correctly,\u201d says Pasko. They are a top source of potassium, which Pasko notes is \u201cessential for managing blood pressure.\u201d Potatoes are also rich in vitamin C, vitamin B6, and magnesium, says Langhough, while the skin contains some fiber.<\/p>\n What\u2019s more, if you cook a white potato then allow it to cool completely in the refrigerator before you eat it, the starches in the potato will transform into resistant starch. \u201cResistant starch bypasses your small intestine entirely,\u201d explains Pasko. \u201cInstead of breaking down into glucose and spiking your blood sugar, it travels to your large intestine where it acts like dietary fiber, feeding your beneficial gut bacteria and improving long-term insulin sensitivity<\/a>.\u201d<\/p>\n Sweet potatoes<\/p>\n The biggest difference between white potatoes and sweet potatoes is their color, which is also indicative of the key nutritional variations. \u201cSweet potatoes offer the same benefits as white potatoes plus a significant amount of beta-carotene,\u201d says Langhough, an antioxidant that helps combat inflammation. \u201cYour body also converts beta-carotene into vitamin A, which plays a vital role in maintaining immune function and cellular health,\u201d Pasko adds. Sweet potatoes also contain more fiber than white potatoes, meaning they are digested slower to increase satiety and slow the absorption of glucose. Research in Food Science & Nutrition<\/a>shows that the bioactive compounds in sweet potatoes may help increase insulin sensitivity, regulate glucose metabolism, and optimize carbohydrate digestion, all serving to reduce type 2 diabetes risk.<\/p>\n Possible downsides to eating potatoes<\/p>\n \u201cThe biggest downside is the potato’s preparation,\u201d says Langhough. \u201cMost often we consume potatoes as fries, chips, and buttered mashed potatoes, which are calorie-dense and lack many of the nutrients that potatoes can provide.\u201d Adding large amounts of saturated fats, such as through butter, sour cream, or cheese, can counteract any possible health benefits the potatoes have to offer.<\/p>\n Unlike a potato that has been cooked and cooled to allow for the formation of resistant starch, a hot white potato has a very high glycemic index. \u201cThis causes a rapid influx of glucose into the bloodstream, which can overwhelm your body’s insulin response and lead to sharp blood sugar spikes,\u201d Pasko explains.<\/p>\n Rice vs. potatoes: Which is better for you?<\/p>\n From a nutrition perspective, potatoes have the edge over rice. \u201cPotatoes are much more nutrient-dense, offering significantly higher amounts of potassium, vitamin C, and vitamin B6 per calorie than standard rice,\u201d says Pasko. \u201cThey are also exceptionally filling, meaning they score higher on the satiety index and can help you feel satisfied with a smaller volume of food.\u201d<\/p>\n What\u2019s more, while the possible health perks of rice rely simply on choosing the right variety, cooking a potato the right way gives you the opportunity to amplify its benefits. Boiling or baking potatoes without adding loads of butter or cheese delivers the micronutrients and antioxidants in a more healthful package, and if you cool the potatoes after cooking to allow resistant starch to form, you\u2019ll have created a food that Pasko says \u201cactively improves insulin sensitivity.\u201d And yes, you can still warm them back up before you eat them.<\/p>\n You Might Also Like<\/p>\n","protected":false},"excerpt":{"rendered":"“Hearst Magazines and AOL may earn commission or revenue on some items through these links.” Starchy foods have…\n","protected":false},"author":2,"featured_media":228579,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[163,85,46,543],"class_list":["post-508597","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-il","tag-israel","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/508597","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=508597"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/508597\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/228579"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=508597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=508597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=508597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}