Sweet potatoes also have more vitamins and minerals than brown rice or white potatoes: They contain beta-carotene and vitamin C, plus they're rich in fiber and complex carbohydrates. Sweet potatoes provide all nine essential amino acids needed by our bodies—brown rice lacks two of these essential amino acids.
They are both great sources of complex carbohydrates. Per 100 grams raw brown rice has almost 3 times the calories and 4 times the carbohydrate value or 100 grams of raw sweet potato. They have almost the same amount of dietary fiber (both high) but brown rice has five times more protein.
Is sweet potato a good substitute for rice? Yes! The starch in sweet potatoes makes it similar to regular rice. Just don't overcook it, or it can become mashed sweet potatoes.
Brown rice is a healthier choice than white since it's higher in fiber, thiamine, niacin, vitamin B-6, phosphorus and magnesium, per the USDA, but it still isn't quite as nutritious as a baked potato. Watch what you put on your baked potatoes or rice, as this can greatly increase the calories.
Sweet potatoes are a perf addition to any healthy weight loss diet (except keto) because they contain fiber, they're filling, and they're lower in calories and carbs than other starches like rice or pasta.
If your goal is to lose weight in a healthy way, both experts see no need to cut sweet potatoes out of your diet. “One sweet potato only has a little over 100 calories, and it's filling and full of nutrients,” says Rizzo. “People think they need to avoid carbs to lose weight, but that's definitely not the case.
Adding brown rice as a dietary staple may help people who are overweight to shed more pounds and reduce their body mass index, a common marker of healthy or unhealthy weight. Brown rice also contains more dietary fiber than white rice. Higher-fiber foods cause you to feel fuller longer while taking in fewer calories.
Brown rice helps burn fat
A study published by The American Journal of Clinical Nutrition over a decade ago revealed that people on a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains.
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.
Quinoa is high in iron, manganese, phosphorus, magnesium, and zinc. Plus, it contains high levels of calcium, potassium, and selenium. Overall, quinoa has 3 to 4 times more nutrients than brown rice. Winner: Quinoa.
How to lose belly fat? Simple, cut the C-R-A-P (cocktails, refined foods, additives, and preservatives). Yup, that's right cut out added sugars or sweeteners, greasy fried foods, and processed goods if you want to help that belly (and everything else) shrink, and more importantly, achieve improved health.
"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.
Brown rice can indeed aid weight loss, and it is because of the high fiber content. Fiber helps in keeping you fuller for a longer period, and also helps in regulating hormones involved in appetite control, thus reducing the level of hunger hormones.
The amount of brown rice you should eat for weight loss depends on your daily calorie needs and weight loss goals. A good starting point is to include 1-2 servings (1/2 to 1 cup cooked) of brown rice per day as part of a healthy diet.
As long as the texture of the sweet potato is firm and there are no other signs of expiration (such as mold), there is nothing to worry about. However, if the texture is mushy and you notice liquid oozing out, the sweet potato has expired. There will also be other signs such as mold, sprouts or a bad odor.
What we do know, however, is that — before any cooking happens — both white potatoes and sweet potatoes are nutritious. And almost equally nutritious at that," adds Willingham. Raw sweet potatoes and white potatoes have comparable nutrition profiles, with similar calories per serving and macronutrient breakdown.
Consuming sweet potatoes in excess can result in Vitamin A toxicity which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.