5

votes

Potatoes or white rice?

Answered on August 19, 2014
Created March 14, 2010 at 6:54 PM

Which is more healthy? A meal with meat and potatoes(not yams/sweet potatoes because we don't have these kind here), or one with meat and white rice? I know that potatoes and rice aren't really healthy but which one does less harm, based on the evidence so far?

7fc82eebafd44badc73c520f44660150

(3275)

on June 20, 2012
at 01:55 AM

Aren't the anti-nutrients in white rice stripped away (hence: white rice?)

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on February 03, 2012
at 08:31 PM

Rice is better for me because it's less bloating. I guess I'd rather the comfort than the extra nutrients from taters.

627cf3f5d1ddfb4c2f4c96169420f55f

(1621)

on February 03, 2012
at 07:51 PM

Nicely said. I love eating white potatoes. I have never had an issue with weight. But, potatoes do have a lot of nutrition. Very rich in potassium!

193b7fb0fec8913d5ebb3b99a04d21c6

(2918)

on February 03, 2012
at 07:32 PM

Where are you that you don't have yam/sweet potatoes? I find that fascinating.

81cf1892bafcdfa38779f4b9b488198d

(606)

on January 30, 2012
at 04:22 PM

If you have to choose one or the other because you don't have any other vegetables lying around, I would go with the potato. White potato in moderation are ok. I wouldn't go overboard especially if you're overweight.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 22, 2011
at 12:34 PM

Potato would be better since potatoes are bred to have the glycoalkaloids super low. White rice has anti-nutrients like phytic acid and probably other grain antinutrients. People think it is a benign starch because Perfect Health Diet says so because Jaminet thinks asains are healthy, IMO not a good reason at all. Potatoes are paleo, white rice is a refined grain that paleo couldn't have eaten. Potatoes are also way more nutrient dense.

3a966a805e09d88b0f223f2985392e4f

(836)

on January 17, 2011
at 11:32 AM

My trainers in Thailand, ex pro boxers who lived on rice and cigarettes, looked 40 at 61. And still hit pretty hard when I let my hands drop.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 16, 2011
at 07:12 PM

Thanks, Ben. :) Pre-paleo, the only time I'd eat rice was in rice-cake form anyway, which simply meant it was a vehicle for sugar. I didn't actually enjoy the rice cake, but rather the peanut butter I smeared upon it. I don't miss 'em. However, potatoes are a rare treat for me, and I tend to limit myself to a bite or two before the craving is slaked.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 16, 2011
at 06:09 PM

I forgot to add that you could maybe make the argument that because a potato is one discreet item versus one serving of rice being composed of hundreds of tiny granules that there might be less possibility of contamination etc. Less surface area argument. So, potatoes would win in my thinking.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 16, 2011
at 06:08 PM

@kaz, love your answer; it seems all the rest of us skipped the whole taste factor:) sometimes we can a bit too focused I suppose. I agree though, potatoes are more attractive to me from a taste standpoint. Rice is really boring, unless you boil it with a fun liquid like coconut milk or water, bit of cream, etc.

07ca188c8dac3a17f629dd87198d2098

(7970)

on January 16, 2011
at 01:24 AM

NickW - I don't know if Durandal is or not, but I am, and think the same thing every time I see his/her name ;)

77877f762c40637911396daa19b53094

(78467)

on March 16, 2010
at 01:01 PM

Guess it is- but for me in my slightly overweight condition it is healthier to skip them both!

Eae21abfabb19c4617b2630386994fd9

on March 16, 2010
at 06:35 AM

I wouldn't assume that they aren't healthy. Large amounts definitely could be, but smaller amounts could potentially have their place to round out your nutrient profile or provide a source of carbohydrate (for exercise) or to save money and avoid converting some expensive protein into glucose.

Eae21abfabb19c4617b2630386994fd9

on March 16, 2010
at 06:30 AM

That is a sweeping statement to say it is healthier to skip them both!

Eae21abfabb19c4617b2630386994fd9

on March 16, 2010
at 06:27 AM

most of the alkaloids are in the skin http://donmatesz.blogspot.com/2009/09/primal-potatoes-part-2.html?showComment=1252011858291#c8434935660841784309

95ab15c8ef50ff0daf87ccbdd52cd3b8

(2384)

on March 15, 2010
at 09:15 PM

Speaking as someone who does a lot of Asian cooking, I think you greatly underestimate the number of interesting things that can be done with rice.

232fb2b7be75692022d9dab82bae9835

(81)

on March 15, 2010
at 11:26 AM

Isn't rice part of the family of grains? I'm not preoccupied about the carb content but about the anti nutrients.

4c8a9bec5a27b66b28d3c5cddeb70e93

on March 15, 2010
at 05:19 AM

Agreed. If you must have the simple carbs (which obviously noone does) then alternate them and get the best band for your simple carb buck!

60b0d3e60670f645cca59f67710b4820

(399)

on March 15, 2010
at 01:34 AM

That's not exactly what I meant. Alkaloids are nasty toxins, whereas rice is probably less poisonous.

B1b9f0574aa9571f6aec6adb81d43190

(578)

on March 14, 2010
at 07:43 PM

Durandal beat me to it (btw, are you a Marathon fan - old game by Bungie?). Of the two, potatoes are less processed, and if they spike your insulin through the roof, at least will contain some other minerals.

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15 Answers

best answer

3
60b0d3e60670f645cca59f67710b4820

on March 14, 2010
at 07:31 PM

Potatoes are rich in alkaloids, whereas white rice seems to basically be pure starch.

B1b9f0574aa9571f6aec6adb81d43190

(578)

on March 14, 2010
at 07:43 PM

Durandal beat me to it (btw, are you a Marathon fan - old game by Bungie?). Of the two, potatoes are less processed, and if they spike your insulin through the roof, at least will contain some other minerals.

60b0d3e60670f645cca59f67710b4820

(399)

on March 15, 2010
at 01:34 AM

That's not exactly what I meant. Alkaloids are nasty toxins, whereas rice is probably less poisonous.

Eae21abfabb19c4617b2630386994fd9

on March 16, 2010
at 06:27 AM

most of the alkaloids are in the skin http://donmatesz.blogspot.com/2009/09/primal-potatoes-part-2.html?showComment=1252011858291#c8434935660841784309

232fb2b7be75692022d9dab82bae9835

(81)

on March 15, 2010
at 11:26 AM

Isn't rice part of the family of grains? I'm not preoccupied about the carb content but about the anti nutrients.

07ca188c8dac3a17f629dd87198d2098

(7970)

on January 16, 2011
at 01:24 AM

NickW - I don't know if Durandal is or not, but I am, and think the same thing every time I see his/her name ;)

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 22, 2011
at 12:34 PM

Potato would be better since potatoes are bred to have the glycoalkaloids super low. White rice has anti-nutrients like phytic acid and probably other grain antinutrients. People think it is a benign starch because Perfect Health Diet says so because Jaminet thinks asains are healthy, IMO not a good reason at all. Potatoes are paleo, white rice is a refined grain that paleo couldn't have eaten. Potatoes are also way more nutrient dense.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on February 03, 2012
at 08:31 PM

Rice is better for me because it's less bloating. I guess I'd rather the comfort than the extra nutrients from taters.

7fc82eebafd44badc73c520f44660150

(3275)

on June 20, 2012
at 01:55 AM

Aren't the anti-nutrients in white rice stripped away (hence: white rice?)

15
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on January 16, 2011
at 01:02 AM

Potatoes have more nutrients. Rice is basically just empty calories. It probably doesn't matter much if you just eat a bit now and again. If you have poor blood sugar control or are trying to lose weight, then avoid them both. If you are eating a lot of it, I'd say potatoes would be much better than rice because potatoes contribute more nutrition.

627cf3f5d1ddfb4c2f4c96169420f55f

(1621)

on February 03, 2012
at 07:51 PM

Nicely said. I love eating white potatoes. I have never had an issue with weight. But, potatoes do have a lot of nutrition. Very rich in potassium!

11
03aeff8d87a3b53a449b5b8e9158da98

(3268)

on March 14, 2010
at 07:14 PM

Interesting question, but as a practical matter I think you are slicing the salami pretty thin.

What I mean is that if your diet is so good that you are worried about this... don't worry about it!

If you have already dumped sugar, grains, and industrial oils, and are eating grass-fed/pastured meat, the difference between white potatoes and white rice is negligible.

3
D15d6820ef1545edac65e975cc2d8949

on March 14, 2010
at 08:17 PM

I'd go for the potatoes as they're more filling than rice (and lower carb density, 16% vs 28%), plus you can do more interesting things with them -- like pressed potatoes (= "rice"), mashed potatoes, fried potatoes or what have you.

Had it been about rice in general vs potatoes, I'd also go with the potatoes as it contains less anti-nutrients. Except for green potatoes, watch out for those!

If, however, you're merely looking for a side dish, have a look at the thread on a side dish: http://paleohacks.com/questions/1575/what-do-you-use-to-substitute-potatoes-as-the-side-dish/1591#1591

Personally, I've recently upped the amount of fat quite a bit, so the dish itself tends to be filling, e.g. a spinach soup/stew based on coconut butter or full cream, cheese-filled beef, and so on. It's a very different feeling compared to the "stomach full" signal you get from eating carbs. And it's so much better...

95ab15c8ef50ff0daf87ccbdd52cd3b8

(2384)

on March 15, 2010
at 09:15 PM

Speaking as someone who does a lot of Asian cooking, I think you greatly underestimate the number of interesting things that can be done with rice.

2
3a966a805e09d88b0f223f2985392e4f

(836)

on January 17, 2011
at 11:29 AM

Potato skins have most of the glykoalkaloid content that could contribute to health problems of intestinal nature.

Personally, it depends on you. What I recommend you do is test your blood glucose both before and after eating each of them separately.

The white inside of a potato will contribute to a net renal basal load, helping to prevent low grade metabolic acidosis which most people on SAD suffer from.

I eat a lot of white rice, but I'm in Asia. It's not so bad but it's not good either (no micronutrients). I eat it for the carb content and calories because I'm a training athlete. As an athlete I have no insulin sensitivity or diabetes problems. If you're in a similar situation then I wouldn't be scared of the GI of these two foods, especially pre and post workout.

Since sweet potatoes and yams are basically the same price as regular potatoes where I live, I eat those. No point playing around with potatoes when sweet potato is the same price. If you read a lot of the Paleo blogs out there, you'll know that we have evidence of healthy cultures eating tubers like sweet potato and yam for a high percentage of their calories (Kitava, Tokalau). So if I were to steer you into the direction of a cheap starchy carb it would be those.

2
74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 16, 2011
at 03:48 AM

I have serious issues digesting grains, and rice both tears up my stomach and binds me up. (Ew.) I'd choose the potato. Plus, I actually /like/ the taste of potatoes, versus rice, which is appallingly bland to me. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 16, 2011
at 07:12 PM

Thanks, Ben. :) Pre-paleo, the only time I'd eat rice was in rice-cake form anyway, which simply meant it was a vehicle for sugar. I didn't actually enjoy the rice cake, but rather the peanut butter I smeared upon it. I don't miss 'em. However, potatoes are a rare treat for me, and I tend to limit myself to a bite or two before the craving is slaked.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 16, 2011
at 06:08 PM

@kaz, love your answer; it seems all the rest of us skipped the whole taste factor:) sometimes we can a bit too focused I suppose. I agree though, potatoes are more attractive to me from a taste standpoint. Rice is really boring, unless you boil it with a fun liquid like coconut milk or water, bit of cream, etc.

3a966a805e09d88b0f223f2985392e4f

(836)

on January 17, 2011
at 11:32 AM

My trainers in Thailand, ex pro boxers who lived on rice and cigarettes, looked 40 at 61. And still hit pretty hard when I let my hands drop.

2
Eae21abfabb19c4617b2630386994fd9

on March 17, 2010
at 12:44 AM

Nutrient wise, a sweet potatoe seems like a clear winner over white rice. white rice. And these foods can have nutrients that are somewhat difficult to get in meat, for example potatoes have a large amount of vitamin C.

Nutirion Data also has an inflammation index, where sweet potatoe scores 505 (that is good) and white rice scores -176. I don't know if that index is actually valid information or not.

As far as I know (which is not much), white rice is mostly free of anti-nutrients. Potatoes have alkaloids, but they are mostly in the skin, see Stephen's comments on Don's Primal Potatoes post.

1
77877f762c40637911396daa19b53094

(78467)

on March 15, 2010
at 04:53 AM

It's healthier to skip them both, but in reality most of us have a bite from time to time. Why not just alternate to cover all bases?

Eae21abfabb19c4617b2630386994fd9

on March 16, 2010
at 06:30 AM

That is a sweeping statement to say it is healthier to skip them both!

77877f762c40637911396daa19b53094

(78467)

on March 16, 2010
at 01:01 PM

Guess it is- but for me in my slightly overweight condition it is healthier to skip them both!

4c8a9bec5a27b66b28d3c5cddeb70e93

on March 15, 2010
at 05:19 AM

Agreed. If you must have the simple carbs (which obviously noone does) then alternate them and get the best band for your simple carb buck!

0
193b7fb0fec8913d5ebb3b99a04d21c6

(2918)

on February 03, 2012
at 07:35 PM

As much as I love white rice (I live with a bunch of Asians and have seen the light of deliciousness), the health benefits of potatoes outweigh the health (lack of) benefits of rice. But rice definitely pairs much better with a giant place of bulgogi or kimchi.

I like what someone above said about how if you dumped all other sugars, starches, grains, etc, you really shouldn't worry too much about one over the other.

0
420c010a789939462abf733f3febfe47

on January 30, 2012
at 09:48 AM

right now, i eat white and sweet potatoes. These are better than eating rice. I feel much healthier and it feels like I can leave longer than most other people

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 16, 2011
at 02:55 AM

Personally I choose potatoes every time. I never use white rice. However, both are used extensively in fueling athletes in different cultures, if that carries any weight for you. In asia, thai boxers, martial arts guys, etc are big big white rice eaters. In the west of course most professional athletes go for white potatoes. Rice, too, but traditionally it would have been white potatoes I would think.

For my lifting I choose the white potato or sweet potato.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 16, 2011
at 06:09 PM

I forgot to add that you could maybe make the argument that because a potato is one discreet item versus one serving of rice being composed of hundreds of tiny granules that there might be less possibility of contamination etc. Less surface area argument. So, potatoes would win in my thinking.

0
Be4b60059db3511771303de1613ecb67

(1137)

on March 17, 2010
at 01:56 AM

I no longer eat them, but if I was forced to choose between the two, I'd choose any (preferably organic) tuber over any grain for a number of reasons. Here's a couple of non-scientific reasons: many brands of rice might be cross-contaminated by gluten grains during the packaging process, and I happen to like the taste of potatoes better than rice.

0
Fc7712b6a931b618ffaf4d6475b5d8f4

(200)

on March 14, 2010
at 11:59 PM

Both are not Paleo according to the scriptures. You might like grated cauliflower, which tastes like couscous.

-2
Ed9f5e4545ecd6449df23683a4c81dbc

on May 28, 2012
at 11:07 PM

There both a starch, just choose one or the other.. u could try brown rice, it is much better then white rice.

-2
4fb7bfa9c173f5347848bb46957f65ea

on February 03, 2012
at 07:21 PM

eating potatoes doesn't help the african people to get carb. give them food and stop eating too much.

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