Just put a bit of oil on them before you bake them so they don't dry out too much. You will also get one-third of the DV for vitamin C. Both are antioxidants; vitamin A supports tissue and bone health, while vitamin C helps the body absorb iron and heal wounds. out of any carb source that i've seen so far, i always go with them over rice, both are great source of fiber though, can't go wrong with either one. When blood sugar drops, you start to feel hungry. They have almost the same amount of dietary fiber (both high) but brown rice has five times more protein. Rice has more carbohydrates than potatoes. Potassium is an electrolyte mineral that helps regulate fluids in the body and contributes to nerve and muscle function as well as heart health. Resistant starch changes the structure of starches when the food ingredient is cooked and then cooled. By letting rice and potatoes cool before eating them, you gain more resistant starch and fewer net carbs. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Not true at all - sweet potatoes are great, but most beans (e.g., kidney) and hulled barley have far lower GI. We have lived to talk about it. - sweet potatoes easier to cook - sweet potatoes are far more nutrient dense and taste better without additives - brown rice is purely starch, whereas … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. © 2020 Bodybuilding.com. Sweet potato is the standout for two vitamins that brown rice doesn’t offer at all. (In other words, resistant starch is seriously good for our bodies!) Don’t dismiss brown rice because of its lower fiber content, though. Stay connected, get helpful tips, healthy recipes and win free products: † STATEMENTS ON THIS WEBSITE HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. Potato. And as mentioned above, you can also make them healthier by eating them chilled, which makes for an excellent potato salad, which is yet another way potatoes sway the vote for me. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Brown rice is also a great source of selenium which in addition to fiber has been shown to reduce the risk of colon cancer. Interestingly, though, a serving of sweet potato has up to seven grams of sugar, which is higher than both white rice and white potato. out of any carb source that i've seen so far, i always go with them over rice, both are great source of fiber though, can't go wrong with either one. They have almost the same amount of dietary fiber (both high) but brown rice has five times more protein. All rights reserved. When considering a potato vs. rice to complement your meal, compare their nutritional content. In half a cup of sweet potato, you will get almost 400 percent of the daily value of vitamin A, mainly in the form of beta-carotene, a phytonutrient that gives the potato its bright orange color. Although these types of foods have the same denominator of having high fiber content, they still have differences with […] Weighing foods with proper digital scales. Whereas brown rice is a grain and undergoes a process of hull removal for edibility purposes.They are both great sources of complex carbohydrates. Brown rice is richer in magnesium and manganese, with 11 and 55 percent of the daily value compared to 7 and 25 for sweet potato. In her free time, Cristina enjoys drinking the CrossFit kool-aid, soaking up the sun on the coast of the Carolinas, and raising her two amazing daughters, who are active in soccer, tee-ball, basketball, and CrossFit Kids. 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. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. You may have expected me to say neither rice nor potatoes and start talking about cauliflower instead. Vitamin B-5 (pantothenic acid) helps metabolize food, while B-6 (pyridoxine) supports red blood cell development and brain health. For questions and feedback please leave your comments below. RICE OR SWEET POTATO Brown Rice or Rweet Potato. These minerals are weighed on laboratory balances for use. A little healthy fat, such as olive oil, helps the body absorb the potato’s rich supply of vitamin A, a fat-soluble vitamin. Both brown rice and sweet potato contribute minerals to your diet. The sweet potato, however, offers twice as much of B-5 and B-6, giving you 9 percent and 14 percent of the DV, respectively. - SumDumGoi, "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. There isn’t much you can do with rice without changing up the herbs and spices, but you can slice, dice, bake, sauté, fry, mash, and so much more with a potato. A Balance of Nutrients for the Body. What Are the Health Benefits of Eating Plantain Chips Over Potato? Making this as nutritious as possible means considering the array of nutrients in your meal. If you come to dinner at my house, you will often find a standard meal consisting of a protein, a vegetable, and a starchy carbohydrate consisting of something like rice or potatoes. It your blood sugar gets too high, you’re more likely to shuttle the excess sugar into fat stores. These two starches enjoy different nutrient profiles, however, and your choice may come down to the health benefits you want to emphasize. A serving of either brown rice or sweet potato offers a medley of vitamins to support health. Contains more Vitamin B3 +141.4%. Yet it’s also important to remember that you likely won’t eat your rice or potatoes alone. Because brown rice is a whole grain, its B-vitamin content is still intact, and a serving offers small amounts of these nutrients. Cristina's passion is to help others discover how great their bodies are meant to feel through healthy eating and an active lifestyle. Accompaniments in a Healthy Diet. Low Carb Bacon Cheddar Cauliflower Potato Salad Recipe, Gut-Brain Connection: Why Gut Health Is Vital for Your Brain, Zinc Supplements: What is Zinc Good For + How It Works, The Top 8 Low-Carb Protein Foods For Weight Loss, The Top 12 Foods That Promote Breast Health. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. "But he has discovered it! Any score of that’s 70 or better is considered high glycemic, significantly raising blood sugar. Many of us are so hung up on avoiding carbohydrates that we have forgotten there are plenty of nutrients that can be found in rice or potatoes. She enjoys creating great-tasting recipes and helping others adopt a healthy lifestyle. It also contains slightly more carbs, with 24 grams in the rice and 21 in the potato. It is an interesting question and one that requires a practical answer. Potassium is an electrolyte mineral that helps regulate fluids in the body and contributes to nerve and muscle function, as well as heart health. Adding butter to your rice or potato ups the calorie count and contributes saturated fat to your side dish. Choosing a starch to accompany your chicken or fish main course ? Sprouting offers other benefits, says a study published in Food Chemistry in 2016; it also improves the texture of cooked brown rice, which some consumers find too sticky. I bet it includes eating a bunch of previously undiscovered plants that are disappearing from the rain forest. MyFoodData: Cooked Brown Rice and Cooked Sweet Potatoes, Plants Foods for Human Nutrition: Assessment on Proximate Composition, Dietary Fiber, Phytic Acid and Protein Hydrolysis of Germinated Ecuatorian Brown Rice, Food Chemistry: Germinated Brown Rice and Its Bio-functional Compounds, Merck Manuals: Overview of Major Minerals, Merck Manuals: Overview of Trace Minerals. Levels of blood sugar go up after you eat carbs, then they drop below normal as insulin rushes in to get excess sugar out of the bloodstream, until blood sugar settles back to normal. Dude if it walked, flew, or swam at one point, eat it - SolidSteel86. People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. - Psalm 144:1, Good lookin Sim882, this website is pretty nice. Potatoes come out slightly ahead as a better source of fiber. Not true at all - sweet potatoes are great, but most beans (e.g., kidney) and hulled barley have far lower GI. A little healthy fat, such as olive oil, helps your body absorb the potato’s rich supply of vitamin A, a fat-soluble vitamin. Your body needs magnesium for strong bones and to support the health of your nerves and muscles. Potatoes come out slightly ahead as a better source of fiber. If u want the satisfying meal and are hungry, consider using roasted pumpkin with sweet potatoe as the carb source. You'll also get a third of the DV for vitamin C. Both are antioxidants; vitamin A supports the health of tissues and bones, while vitamin C helps the body absorb iron and heal from wounds. Potassium is an electrolyte mineral that helps regulate fluids in the body and contributes to nerve and muscle function, as well as heart health. A sweet potato outshines brown rice in potassium content, offering 14 percent of the daily value, seven times more than brown rice. All rights reserved. *Gasp! The food industry uses appropriate weighing methods for these products, such as the use of crane hooks on industrial scales and hook scales. © Copyright 2020 Hearst Communications, Inc. I was asked today by one of my clients the difference between sweet potato and brown rice. Brown rice is a whole grain and sweet potatoes are root vegetables, but these two foods have similar nutritional content. It also contains slightly more carbohydrates, with 24 grams in the rice and 21 in the potato. BIOTRUST DISTRIBUTES A PRODUCT LINE MADE WITH NATURAL INGREDIENTS. A serving of brown rice or sweet potato offers a potpourri of vitamins to maintain health. Rice vs. Couscous or Sweet Potato. Brown rice and sweet potatoes are nutrient-rich foods that are good dishes to complement your protein and vegetable selections. Either that or you have to close your eyes and suck all of your food from a hose." Brown rice and sweet potatoes are both nutrient-dense foods that make good side dishes to complement your protein and vegetable selections. Instead, try a dash of olive oil on your rice and savor it with fresh herbs like basil and parsley. Potatoes. You can also spice it up with a dash of cayenne or red pepper flakes. Rice or Potatoes: Which Side is Healthier For You? Sweet potatoes have the lowest g.i. Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 32.83 0.04 0.05 0 5.4 1.88 5.31 2.95 14.9 0 2.5 3.75 0. A sweet potato outshines brown rice in potassium content, offering 14 percent of the daily value, seven times more than brown rice. You can include rice and potatoes in your low-carb diet, if you don't exceed your carbohydrate intake goals. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Adding butter to your rice or potato raises your calorie count and contributes saturated fat to your garnish. Your body needs magnesium for strong bones and to keep your nerves and muscles healthy. 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. Fiber has numerous benefits, including maintaining healthy bowel movements, assisting with weight control and helping to lower cholesterol. © 2020 Bodybuilding.com. They are both great pre workout foods (with low glycemic index (GI) values) released slowly through the bloodstream providing a sustained delivery of energy which could last you well past your one hour workout.
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