With the popularity of the low-carbohydrate diet, rice and potatoes may be on your list of foods to avoid. But rice and potatoes make very good food choices and should be a part of your healthy diet plan. Understanding their nutritional value may help you determine how they fit into your diet.
Brown Rice
A 100-g serving of brown rice contains 111 calories, 0 g of fat, 23 g of carbohydrates, 2 g of fiber and 2.5 g of protein. As a carbohydrate, brown rice has a low glycemic index. The glycemic index ranks how carbohydrate-containing foods affect your blood sugar. As a low glycemic food, brown rice only causes a slight rise in blood sugar. In addition, the fiber in the brown rice slows digestion and therefore increases satiety.
White Rice
To make rice white, the bran and germ is removed from the brown rice and it is then polished. A 100-g serving of white rice contains 130 calories, 0 g of fat, 28 g of carbohydrates, 0.4 g of fiber and 2.7 g of protein. Removing the bran and germ decreases the fiber content of white rice, however it does not affect its glycemic index. Like brown rice, white rice only causes a slight rise in your blood sugar.
White Potato
A 100-g serving of a baked white potato contains 198 calories, 0 g of fat, 46 g of carbohydrates and 8 g of protein. While the white potato contains more calories and carbohydrates than either the white or brown rice, it also contains more fiber. In addition, the white potato contains more vitamins and minerals than rice. A 100-g serving contains 573 mg of potassium and 7 mg of iron. The same serving of both the brown and white rice contains 34 to 43 mg of potassium and 0.4 to 1.2 mg of iron. The baked potato is considered a medium glycemic food, causing a slightly higher rise in blood sugar than the rice.
Sweet Potato
A 100-g baked sweet potato contains 90 calories, 0 g of fat, 20 g of carbohydrates, 3.3 g of fiber and 2 g of protein. Sweet potatoes have a low glycemic index. Like the white potato, a sweet potato is also a good source of potassium with 475 mg per serving. In addition to potassium, the sweet potato is also a significant source of vitamin A with 19,218 international units per serving.
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