Are Potatoes The Better Carbs?

Like white rice, potato is a perplexing sugar that is a staple sustenance in numerous parts of the world. It is delighted in a huge assortment of dishes and is a decent wellspring of vitality. Like most sorts of white rice, potato, as a rule, has a high glycemic list, which implies it is immediately separated into glucose, and can bring about glucose and insulin levels to rise, making you feel hungry before long. Potato is additionally connected with an expanded danger of type 2 diabetes.

One distinction between white rice and potatoes is that the starch in rice can be decreased by depleting the water in which it is cooked, however potatoes stay boring even in the wake of cooking. Be that as it may, the act of emptying water out of rice amid the cooking procedure is not prescribed as water solvent supplements are depleted and tossed out as well.

Can eating potatoes make you fat?

Both potatoes and rice are mind boggling sugars and if eaten with some restraint won’t make you fat. They can, nonetheless, cause weight pick up on the off chance that they are cooked with spread, margarine, cream or whatever other greasy substance, rather than simply bubbled in water. The cooking strategy utilized can altogether build the calorie estimation of both rice and potato.

Case in point, a 5-ounce (142g) segment of hash tans, cooked in oil or margarine, has 375 calories, while a 5-ounce (142g) segment of French fries has 435 calories. Potato chips that have been rotisserie have more than five times the quantity of calories than a bubbled potato.

So also, rice that is browned or cooked with fat, for example, chicken rice or nasi biryani, will have higher calories than steamed rice.

The decision of segment sizes can likewise prompt weight pick up. Abundance calories will include on the off chance that you twofold the parts or enjoy fatty potato and rice arrangements day by day, rather than having them as an intermittent treat. Moreover, the absence of physical action can likewise fuel weight pick up.

Calories, Fat and Protein

On the off chance that you are attempting to get thinner by monitoring your admission of calories and fat, either rice or potatoes could be useful. Both are about fat free, with not exactly a gram of fat for every serving. They are likewise comparative in caloric substance. A measure of plain white rice has 242 calories and chestnut rice contains 216. A medium heated potato falls between them with 230 calories. Rice, with 4.5 to 5 grams of protein for every glass, has marginally more protein than a potato, with 3 grams.

Fiber

As per the Washington State Potato Commission, the larger part of supplements are in the potato, as opposed to the skin, the same number of accept, however the skin holds the supplements in the potato and includes fiber content. Cocoa rice, which is unmilled with the body evacuated, is an entire grain sustenance that gives 3.5 grams of fiber for every container, while the same serving size of white rice just has .6 grams of fiber. A medium heated potato gives you around 3 grams of fiber in the event that you eat the skin and 2.3 grams on the off chance that you don’t. In the event that you are attempting to expand your fiber consumption, heated potatoes and chestnut rice are preferred decisions over pureed potatoes and white rice.

Vitamins

A measure of rice gives 33% of your prescribed every day admission for vitamin B-6, which helps your body make solid red platelets and amino acids. It likewise gives you 10 percent of your niacin and follow measures of thiamine and riboflavin and 180 micrograms of folate. A potato gives you a large portion of your day by day estimation of vitamin B-6, 45 percent of the vitamin C you require day by day and little measures of thiamine, riboflavin and folate.

Minerals

Since potatoes are developed underground, they offer a rich store of minerals that surpasses the mineral substance of rice. Despite the fact that rice has three times more iron than a heated potato, a potato gives five times the measure of calcium in a measure of white rice, double the phosphorous and 14 times the potassium, equaling potassium-rich sustenances, for example, bananas, spinach and broccoli. Rice and potatoes contain about the same measure of zinc and magnesium per serving.

Glycemic Index

The glycemic list of a sustenance is the measure of that it is so prone to raise your blood glucose levels. A lower glycemic file shows a more secure sustenance for diabetics. This number shifts significantly relying upon the sort of potato or rice you eat. As indicated by Harvard University Medical Center, a medium-sized white potato has a glycemic record of 50, while a chestnut potato has a glycemic file of 85. White rice and cocoa rice fall between these figures, with glycemic records of 64 and 55.

Contemplations

By and large, potatoes contain a larger number of vitamins and supplements than rice, yet when you include garnishes, for example, margarine, acrid cream, sauce, bacon bits and salt, the quantity of calories and fat grams in a prepared potato increments essentially. To keep it nutritious, limit these things and choose lower-calorie, more beneficial seasonings, for example, garlic or olive oil. Consider supplement maintenance also. Rice has a more drawn out timeframe of realistic usability than potatoes and it holds its supplements for more after harvest, so pick naturally picked potatoes at whatever point conceivable to expand their supplement content.

Check out http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/Potatoes-vs-Rice.aspx and http://healthyeating.sfgate.com/nutrients-rice-vs-potatoes-2871.html for more information.

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