Rice, potatoes and wholemeal bread… what is scientifically better?

A new study reveals that not all carbohydrates are created equal in terms of nutrients: choosing rice over potatoes can leave you missing out on valuable nutrients.

A detailed comparison of nutrients in typical American meals showed that replacing portions of bread and rice with potatoes twice a day can increase potassium levels by 21 percent, vitamin C by 11 percent and fiber by 10 percent, thus reducing the risk of bowel cancer. .

Speaking about the findings, study leader and nutrition expert Dr. Keith T. Ayoub explained that they demonstrate that carbohydrates are not interchangeable and have completely different vitamin and nutritional profiles.

Rice, potatoes and wholemeal bread

In the study, Dr. Ayoub and his colleagues compared the amount of potassium, vitamins B6 and C and fiber found in a medium-sized potato with the amount in white rice and brown bread, Britain’s Daily Post reported.

They then calculated the nutrient difference between the three different carbohydrates in two typical meals and calculated the total daily difference.

A plate of roast potatoes – iStock

Difference in nutrients

In addition to the lack of potassium and fiber in the rice- and potato-based diets, the researchers also noted a 17 percent decrease in vitamin B6, a nutrient also found in pork and poultry that is essential for blood vessel health.

The study, published in the journal Frontiers in Nutrition, found that a medium-sized potato contains 15 percent of the recommended daily amount of potassium, while wholemeal bread contains only 3 percent.

C vitamin”

A medium-sized potato contains 30% of the recommended amount of vitamin C, which is important for healing processes, while wholemeal bread contains none.

The study authors suggested not eating too many potatoes, but only eating some starchy vegetables in your diet, such as sweet potatoes.

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