Interestingly, potatoes are not only rich in complex carbohydrates but are also more nutrient-dense (a wide variety of minerals, vitamins, and micronutrients) as compared to white rice and white pasta. In addition, potatoes provide large amounts of fiber and are more satiating than other carbohydrate sources.
Baked, mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta. All varieties--russet, red, yellow, purple, and sweet--contain impressive quantities of vitamins and minerals. Plus, they're easy to digest and prepare.
OR PASTA. AND they make you feel fuller for longer.
Pasta is high in carbohydrates and russet potato has 76% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
I was surprised at the claim that potatoes contain significantly less carbs than pasta and rice.
When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients. However, in addition to the type of pasta you pick, what you top it with is just as important.
For weight loss specifically, experts suggest that whole-wheat or whole-grain pasta is the best. Pasta made of whole grains (wheat, brown rice, spelt, etc.) has fewer calories and high fibre content, both of which make it an ideal option to be added to your weight loss meal.
Interestingly, potatoes are not only rich in complex carbohydrates but are also more nutrient-dense (a wide variety of minerals, vitamins, and micronutrients) as compared to white rice and white pasta. In addition, potatoes provide large amounts of fiber and are more satiating than other carbohydrate sources.
Pasta has a low glycemic index
Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact.
Potatoes are considered a starchy vegetable and a healthy carb. They're high in fiber (when including the skin), low in calories, and include vitamins and minerals. Most potato varieties have a higher glycemic index (GI).
Research demonstrates that people can eat potatoes and still lose weight. FACTS There is no evidence that potatoes, when prepared in a healthful manner, impede weight loss. In fact, a study published in the Journal of the American College of Nutrition demonstrates that people can eat potatoes and still lose weight1.
Do Potatoes Hinder Weight Loss? If you generally follow a healthy diet and stay away from excessive consumption of junk foods, consuming potatoes may not lead to weight gain. In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile.
[1] However, potatoes don't count as a vegetable on Harvard's Healthy Eating Plate because they are high in the type of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip (in scientific terms, they have a high glycemic load).
Potatoes for health and nutrition
In addition to starch, potatoes contain vitamins, minerals, and fiber. They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy.
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.
A baked potato is more nutrient-dense, providing 6 grams of protein and 6 grams of fiber. It has about 25 percent more magnesium as a boiled potato. It also contains 40 percent more phosphorus and potassium, as well as four times the amount of folate in a boiled potato.
They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.
Boiled potatoes are naturally rich in potassium, calcium, and magnesium. Being a good source of fibre, they are also suitable for managing your weight. In addition, they keep cholesterol and blood sugar levels in check.
Though potatoes may be thought of as a fattening food, a medium, unsalted plain baked potato with skin has only 160 calories and is naturally fat- and cholesterol-free. Each potato also packs about 4 grams of fiber and 4 grams of protein, which keeps us feeling full.
Indeed, people with type 2 diabetes who ate a 50-gram (g) serving of pasta experienced lower spikes in blood sugar than they did after eating equal portions of white bread, potato, or rice, according to past clinical studies referenced in a study published in the April 2021 issue of BMJ Nutrition, Prevention & Health.
Rice, Bread and Pasta in a Weight Loss Diet
Carbs including rice, bread, pasta, potato and cereal are low fat, ideal for weight loss diets. Dietitian, Juliette Kellow shows how to use carbohydrates to lose weight.