The information gathered leads us to a conclusion that rice, especially brown or parboiled kind (white one with added nutrients) is a better choice than potatoes thanks to its high vitamin content and low glycemic index.
Potatoes are the healthier option in terms of macronutrients since they are lower in calories and fat and higher in fiber, while containing about the same amount of protein as white rice.
Carb Content in Rice and Potatoes
Because they come in many varieties and have different nutritional values, the carb content will also vary. For example, common rice will have a higher carb content than baked potatoes. However, if you compare rice with sweet potatoes, rice will contain more carbs.
Yes, boiled potatoes are virtually fat-free, low in calories, and rich in nutrients, making them an excellent addition to a weight loss diet.
Vegetables, such as riced cauliflower, riced broccoli, and chopped cabbage, are low-calorie and low-carb alternatives packed with nutrients. Plus, many whole-grain options, including bulgur, freekeh, and barley, can add a nutty, earthy taste and chewy texture to your dishes.
In short, white rice appears to be neither detrimental nor favorable for weight loss. However, eating diets high in whole grains like brown rice have more consistently been shown to aid weight loss and help maintain a healthy body weight ( 24 , 25 , 26 ).
Overall, potatoes contain more vitamins and nutrients than rice, but when you add toppings such as butter, sour cream, gravy, bacon bits and salt, the number of calories and fat grams in a baked potato increases significantly.
Portion control
“One must stick to portion control even when you are consuming rice in each meal. It is the only way to eat rice without gaining weight,” she adds. Please remember not to discard the water in which rice is boiled as the water contains a major part of the vitamins and minerals beneficial for the body.
Women wanting to lose weight should eat about 37 g of rice per portion.
The nutritionist advises portion control for weight loss. “You should have two chapatis and half a bowl of rice for lunch. Fill the rest of your plate with veggies. Furthermore, have a light dinner and avoid rice at night.
We're not talking toxic levels in one serving or anything scary like that, but eating rice a few times a day (every day) is not a good idea. Excess arsenic is linked to an increased risk of heart disease and some types of cancer.
For those who are trying to lose weight, or avoid weight gain, potatoes may play a helpful role. A medium serving of boiled, peeled potatoes (180 g) contains about 140 calories, which is much less than the energy content in the same amount of boiled pasta (286 calories) or boiled rice (248 calories).
During the diet period, eat 1-2 kilos of potatoes every day, depending on your hunger, and don't eat anything else. For optimal results, use sea salt instead of regular salt. You can drink black tea and herbal teas without milk or sugar as a beverage.
Cooking them, rather than eating them raw, can kill off bacteria and break down antinutrients that interfere with the absorption of their nutrients ( 16 ). Baking, boiling and steaming potatoes are the best choices in terms of minimizing their fat and calorie contents, compared to frying.
In any case you can eat both rice and potatoes when trying to gain weight, as both are good.
Turns out, you can eat plenty of carbs and still lose weight. As fat-loss coach Carter Good explained in an Instagram post, you can totally eat white rice and white potatoes along with brown rice and sweet potatoes as part of your weight-loss plan.
No, rice does not usually increase belly fat by itself. Belly fat comes from excess weight gain. White rice may not lead to weight gain if eaten in moderation. Brown rice may even help with weight loss due to its high-fibre content.
The nutritionist advises portion control for weight loss. “You should have two chapatis and half a bowl of rice for lunch. Fill the rest of your plate with veggies. Furthermore, have a light dinner and avoid rice at night.
Take only one helping of rice during a single meal to restrict the amount of calories you eat with rice. According to your dietary needs and the kind of low-carb or low-calorie diet you may be following, adjust your portions of rice and skip eating carbs in meals before or after the one with rice.
In fact, other studies found no association between potato consumption and waist circumference or obesity ( 25 , 26 ). Certain processed potato products, such as French fries and chips, contain more calories and fat than potatoes that have been boiled, steamed or roasted.