Rice also contains more fiber than French fries, which is important for digestion and can help you feel fuller for longer. When it comes to carbs, rice is the healthier choice. Rice, white, long-grain, regular, enriched, cooked and fast foods, potatoes, and vegetables are all high in calories.
Yet not all carbs are created equal. What was most unexpected about the results, is that even french fries cooked in oil came out higher in the carbohydrate health hierarchy than pasta and rice. Mashed potatoes were the real winner, with children consuming 30-40 per cent fewer calories at meals.
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.
Because of their starch content, french fries are a high-glycemic food, posing a cardiovascular and metabolic health risk. However, they are high in fibre, water, and nutrients, which are beneficial. Therefore, limiting them and viewing them as an unhealthy once-in-a-while treat rather than a staple may be wise.
In fact, rice is not unhealthy, and it won't make you fat at all! Rice is a rich carb and fiber source that can be part of your weight loss diet.
Unfortunately, there are no concrete numbers for what moderation means for different people. For some, having a plate of fries once a week might be fine. For others, twice a month may be a better idea. “Everyone should limit their intake of fried foods, but there is not a one-size-fits-all answer,” Cox says.
Additionally, it is not recommended to eat French fries every day or in large amounts, as they are still high in calories and can contribute to weight gain and other health problems if consumed in excess.
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
Rice is often chosen over potatoes as rice is less filling. So many large bodybuilders look to get their lean carbs in without filling up. If you're dieting or have a big appetite compared to your energy expenditure, potatoes can have the advantage of filling you up.
The fiber in basmati rice is soluble, meaning it adds bulk and helps move waste along the digestive tract. Eating whole grains like brown basmati rice is linked to a lower risk of heart disease. Whole grains help to reduce blood cholesterol levels.
One-half cup of mashed potatoes with milk and butter contains about 110 calories and 4 ounces (a medium order) of French fries has close to 400 calories.
Eating them once a week or less would likely have a negligible effect on your health. Portion size matters. This study didn't provide details of how many fries study subjects ate at one sitting, but an "official" serving is just 10 to 15 individual fries (130–150 calories).
Thick Cut Fries
Thick-cut fries may be a good alternative to traditional french fries if you are trying to eat a lower-fat diet and consume fewer calories. Thick-cut fries absorb less oil during cooking, therefore resulting in a lower fat content.
Bottom Line: Frozen fries aren't always the healthiest alternative so be sure to read labels and watch portions if you choose to buy them. Better yet, opt to make your own.
Eat fried food no more than twice a week. When you do eat fried food, limit the portion at each sitting to no more than one serving.
Mac and Cheese
Who doesn't have fond childhood memories of mac and cheese? But this dairy-laden pasta is just as bad as French fries when you look at the numbers. The average side order at chain restaurants has 436 calories, 24 grams of fat, 12 grams of saturated fat and 1,082 milligrams of sodium.
By most measures, air frying is healthier than frying in oil. It cuts calories by 70% to 80% and has a lot less fat. This cooking method might also cut down on some of the other harmful effects of oil frying.
To avoid going over the six-fry limit, doctors recommend that you share a plate of fries with friends, alongside healthier foods.
"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.
First, it's considered a whole grain food that provides a number of nutrients that are lacking in more refined varieties. It's rich in selenium and manganese, which help fight cancer cells and promote overall health. Jasmine rice also has naturally occurring oils, which help to lower cholesterol and diabetes.
The primary differences are that rice contains fewer calories than pasta, and pasta provides more fiber and protein than rice. Therefore, whether it's better to eat pasta vs rice depends mainly on your dietary needs and preferences.