Carbohydrates in rice and potatoes

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Rice and potatoes are both fairly high carb foods. However, that does not mean that we need to limit their use. If you are following a low-carb diet, you can refer to some of the following information to make the right choice.

1. Correct understanding of carbohydrate intake

Carbohydrates are reduced for weight loss diets but it is not entirely the cause of your weight gain. If the body receives a healthy carb source, then it is a beneficial nutrient. They play an important role in the healthy nutrition of the body.
So whether you eat rice or use potatoes instead does not affect too much. These two foods are high in carbs but are researched to provide enough carbs for the body to consume each day. If you are on a diet, you can still use them without worrying about excess.
You can use a combination of eating both potatoes and rice in the menu every day. Following a low-carb diet will be a method for you to gradually reduce your carb intake. You can also eat potatoes instead of rice without worrying about hunger or lack of nutrients.

2. Carb Content in Rice and Potatoes

It is difficult to specifically compare the carb content of potatoes and rice. 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. Therefore, to compare carb content, you need to know exactly what kind of food you want to compare. According to data in food research, 100 grams of medium and short grain white rice contains 28.73 g of carbs; 100g of long grain brown rice contains 25.58g of carbs. Meanwhile, 1 russian potato about 138g contains 29.59 g carb while a sweet potato of the same size contains 16.35 g carb.
With different numbers or varieties of food, this number will have a certain change. To control the carbohydrate content and other nutritional indicators you can find them on the product's packaging. Please check the full nutritional information of the food before use to ensure the daily needs of the body.

3. Add more fiber in your daily diet

According to a number of studies have shown that most of us do not meet the fiber needs of the body. On average, the body will consume about 17g of fiber per day. Meanwhile, studies consistently recommend 38g for men and 25g for women.
Fiber plays an extremely important role in all body functions. When you add enough, blood sugar levels will be balanced to keep cholesterol levels from rising. In this way, you will reduce the risk of some diseases such as diabetes, stroke ...
When the body is supplemented with enough fiber, it also supports the digestive system to function better. You can reduce your risk of constipation and maintain a healthy weight. The resistant starch in rice, sweet potatoes, and potatoes has the same effect as fiber. Therefore, you should use them to increase the amount of fiber in your body.
Fiber in sweet potatoes will increase after being baked. One potato can provide 3.2g of fiber and sweet potato has 1.9g. Meanwhile, 100g of brown rice contains only 1.6g more with processed white rice the amount of fiber retained only about 1g. However, the amount of fiber found is mostly in the skin of the potato, so you need to pay attention when using it to ensure safety.

4. What you need to know about the glycemic index and Carbohydrate content

You will have an increase in blood sugar if you eat carbs. Soon insulin will remove the excess sugar and return the body to equilibrium. At this point, blood sugar levels return to baseline and are more stable. When the body feels hungry, it means that blood sugar is low. But if your blood sugar is high, you will increase your risk of obesity because it also stores it in the body as fat.
Hence the Glycemic Index. This is a tool that measures how carbs affect blood sugar. On a 100 point scale if your readings are higher than 70 your blood sugar will increase. To lower blood sugar, choose low-carb foods.

You can refer to the food list and the Gl score to choose from. For example brown rice has a score of 68, potatoes are close to 100. Sweet potatoes have a Gl score of 63 and white rice a score of 73. Thus, potatoes contain a high glycemic index equal to pure glucose.
Eating potatoes instead of rice is not a good thing for many people because of the more fiber in potatoes. However, you should still maintain a varied menu to ensure your health. With starchy foods, you can refer to many other indicators to make a decision to use.
Above is some information to share with you about the carb index in potatoes and rice. If you need advice, please contact your doctor or nutritionist for answers.
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Reference source: livestrong.com