Rice or Potatoes: Which Is Better for Blood Sugar?

Rice and potatoes, as carbohydrate sources, can raise blood sugar. However, their consumption is not completely prohibited, and their effect on blood sugar levels depends on the amount eaten, the cooking method, whether they are combined with protein- and fiber-rich foods, and individual physiological responses.

According to ambassador Arjan; Rice is mainly composed of carbohydrates and can raise blood sugar significantly; Especially if it is eaten a lot and without accompanying other foods. Brown rice and whole grains retain the bran and germ; For this reason, they have more fiber than white rice. White rice loses these layers and has less fiber. Fiber slows down digestion, and as a result, sugar enters the bloodstream more slowly. White rice isn't bad, it's just refined.

A cup of cooked rice has about 45 grams of carbohydrates. White rice has less than one gram and wild rice (a semi-aquatic plant) has about three grams of fiber per cup. Rice also has B vitamins, magnesium and minerals. According to experts, sometimes low-fiber diet is useful; For example, if you eat rice before exercise, it is quickly digested and gives energy. If you like rice, choose the higher-fiber variety, keep it in moderation, and pair it with protein, vegetables, and healthy fats.

Potatoes have a reputation for being problematic for blood sugar; But this notion is not entirely true. Potatoes can be part of a balanced diet. Of course, potatoes are a starchy vegetable and contain carbohydrates, but they also contain potassium, vitamin C, and fiber, especially if eaten with the skin on. A small baked potato with skin has about three grams of fiber; It means about 10% of the daily fiber requirement.

Half a cup of cooked potato has about 15 grams of carbohydrates, which is less than a serving of rice, and it also has fiber. How you eat it is also important: a baked potato with skin is very different from fried potatoes or mashed potatoes filled with butter and cream. So keep the skin, pay attention to its quantity and combine it with protein and non-starchy vegetables.

If we compare the usual servings, potatoes have a slight advantage; Because it has less carbohydrates per serving and provides more fiber to the body. But this does not mean the complete supremacy of potatoes or the abandonment of rice; Rice also has its place and consumption of potatoes is not unconditional. The most important thing is the framework of the whole meal: protein, fat and fiber slow down the speed of food passing through the stomach and thus reduce the sudden rise in blood sugar.

The interesting thing is that when rice or potatoes are cooked and then cooled, the structure of part of their starch changes and turns into resistant starch; This type of starch is harder for the body to digest and its function is more similar to fiber.

Experts recommend that after cooking rice, cool it completely in the refrigerator before eating it and then eat it or reheat it. Research has shown that this increases resistant starch and may lower postprandial blood sugar compared to fresh rice, even if reheated; Simply put, if you cook rice, then refrigerate it until it cools down, then reheat it and eat it, your blood sugar may rise less than if you just cook the rice and eat it right away. In a study of patients with type 1 diabetes (a type of diabetes in which the body does not produce insulin), rice that had been cold and then reheated raised blood sugar less than fresh rice.