Rice has more calories than pasta or potatoes

Potatoes, rice, pasta: nutritionist dispels myths about harmful foods for weight loss

Nutritionist Albina Komissarova debunked the myth that when losing weight you should not eat potatoes, pasta, butter and white rice.

She also added that it is impossible to gain weight from any specific product; weight gain occurs only due to a constant violation of the diet. Komissarova wrote about this on her personal Instagram page.

“Every day I hear the phrase that certain foods can make you gain weight. Let me start with the fact that the idea that you get better from certain foods is not true in itself. They recover from overeating in general. You can eat only avocado, salmon and quinoa and gain weight, the question is in quantity,” said the nutritionist.

According to the expert, the most commonly banned foods are potatoes, pasta, white rice and butter. However, with the correct calculation of calories, as well as with proper preparation, these products will not harm the figure.

“Potatoes have a high glycemic index, but there is no point in a healthy person paying attention to it. 100 g of potatoes contains 80 kcal, which is not much. It also has high nutritional value and is an important source of potassium and vitamin C,” the nutritionist noted.

She also noted that if you eat pasta made from durum wheat, and also add vegetables and light sauces to it, there will be no harm to your figure. In addition, many people “sin” with butter because of its high calorie content, but the norm for this product is only 10 g per day, while coconut oil, which is considered dietary, contains even more calories.

“Coconut oil, which everyone eats by the tablespoon, contains a higher percentage of saturated fat. So why are we afraid of butter?” – the expert emphasized.

As for white rice, Komissarova noted that it can be eaten in moderation, provided that the diet contains enough fiber.

As OBOZREVATEL reported, Belarusian nutritionist Alla Malaykina previously told how many kilograms you can lose weight in a month without harming your health.

Source

What has more calories: rice or pasta?

What has more calories than rice or pasta? What is more harmful for your figure?

In this section, only neutral information is published in topics and comments. Topics and comments containing advice, recommendations, promotion of alternative methods of treatment or other actions will be closed.

New features and design have appeared for the version of the Woman.ru Forum on computers. Tell us, what are your impressions of the changes?

Is it too bad to ask for a calorie table on Google?

If you take already cooked products, then a 100-gram serving of pasta is 111.6 kcal. A 100-gram serving of rice is 116 kcal. That is, the difference is absolutely insignificant, the products are not high in calories, if you limit yourself to a normal portion of 100 grams.

almost the same, what a difference a couple of kcal makes, depending on how much you eat

Rts is healthier, however: in addition to carbohydrates, it contains magnesium, potassium, phosphorus and vitamins. If you do not limit yourself in food, it is better to choose healthier foods.

rice absorbs toxins as an absorbent, it is eaten in case of poisoning - in general, rice is healthier, pasta is useless flour and water

What’s more harmful is the quantity) If you take already cooked products, then a 100-gram serving of pasta is 111.6 kcal. A 100-gram serving of rice is 116 kcal. That is, the difference is absolutely insignificant, the products are not high in calories, if you limit yourself to a normal portion of 100 grams.

They are calorie-free only without oil. As soon as you add butter, cheese, broth, cream - that’s it!

Pasta should not be overcooked, and use it in moderation. In general, buckwheat is the healthiest.

rice absorbs toxins as an absorbent, it is eaten in case of poisoning - in general, rice is healthier, pasta is useless flour and water

Rice is a fixative, so it is eaten as a sedative.)))

If we compare white rice and TSP pasta, I would choose the second one, as it is less harmful to the figure (there is no less fiber in such pasta).

They are calorie-free only without oil. As soon as you add butter, cheese, broth, cream - that’s it!

If you add/cut a piece of beef and spinach to pasta, it will be the healthiest dish of the day and will not contain calories and you will get the required amount of iron.

Well, if all this is without fat or oil, then it’s possible.

If rice, then take either brown or black. Wild rice is very tasty, but it’s not rice at all, it’s just similar.

Chemical composition and trace elements

A set of vitamins, macro- and microelements, acids determines the properties of the product and its nutritional value.

The mineral composition of the product includes:

100 g of rice satisfies the body’s daily requirement for manganese by 48%, copper by 12%, and zinc by 10.5%.

The cereal does not contain fat-soluble vitamins. But it is rich in water-soluble B vitamins (B1, B2, B5, B6) and PP.

Reference. Rice bran leads among other products in the content of thiamine (B1), pyridoxine (B6) and niacin (B3 or PP). There is more pantothenic acid (B5) only in shiitake mushrooms, chicken yolk and liver.

Potato

Raw potatoes contain the most of the following minerals and trace elements:

The main vitamin is ascorbic acid. To satisfy the daily need for vitamin C, 200-300 g of the product is enough. Potatoes also contain B vitamins, PP and choline. Yellow-fleshed tubers contain carotenoids that act as provitamin A.

Among the organic acids present in potatoes are citric, oxalic and malic.

Potatoes - benefits and harm. Description, calorie content and characteristics of potatoes

The benefits of pasta

This dish has many advantages to be one of the most popular in the world:

made from durum wheat are the healthiest - they contain less starch (carbohydrates/sugar) and more protein, thus this product will have less calories than the soft variety. This also applies to pasta with the addition of eggs, which increases its calorie content.
The side dish contains vitamins B, E, copper , which: strengthen the body's immunity; strengthen the nervous system; remove toxins; have a positive effect on the reproductive system; renew cells; slow down aging; contribute to the restoration of skin, hair and nails; improve digestion; reduce the risk of cancer.
Fiber contained in the product cleanses the gastrointestinal tract, removing waste and toxins from it.
The amino acid tryptophan gives a good mood and also relieves depression.
Iron has a beneficial effect on the functioning of the circulatory system and the maintenance of hemoglobin.
Pasta contains approximately 200-300 calories per 100 grams . This is not a very high figure. The products are especially recommended for use by children and people with heavy physical activity to quickly restore energy.
The appearance of the product is varied, you can choose any one to suit your taste. With it you can quickly prepare a large number of delicious dishes.

Calorie content and dietary fat, glycemic index

The calorie content and nutritional value of these products depend on several factors: variety, method of preparation. Let's compare the calorie content of potatoes and rice and other indicators of nutritional value.

Different types of rice

There are red, brown (brown), wild (black) and white rice:

The energy and nutritional value of different types of rice is presented in the table.

Type of rice	White	Brown	Red	Wild
Energy value, kcal	360-370	337	362	101
Proteins, g	7	7	10,5	16
Fats, g	1	2	2,5	3
Carbohydrates, g	80	73	70,5	79
Glycemic index	85	55-60	55	45-50

Calorie content Rice or Potatoes (x4 quantity). Chemical composition and nutritional value.

Nutritional value and chemical composition of “Rice or Potatoes (x4 quantity)”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	333 kcal	1684 kcal	19.8%	5.9%	506 g
Squirrels	7 g	76 g	9.2%	2.8%	1086 g
Fats	1 g	56 g	1.8%	0.5%	5600 g
Carbohydrates	74 g	219 g	33.8%	10.2%	296 g
Alimentary fiber	3 g	20 g	15%	4.5%	667 g
Water	14 g	2273 g	0.6%	0.2%	16236 g
Ash	0.7 g	~
Vitamins
Vitamin B1, thiamine	0.08 mg	1.5 mg	5.3%	1.6%	1875
Vitamin B2, riboflavin	0.04 mg	1.8 mg	2.2%	0.7%	4500 g
Vitamin B4, choline	78 mg	500 mg	15.6%	4.7%	641 g
Vitamin B5, pantothenic	0.4 mg	5 mg	8%	2.4%	1250 g
Vitamin B6, pyridoxine	0.2 mg	2 mg	10%	3%	1000 g
Vitamin B9, folates	19 mcg	400 mcg	4.8%	1.4%	2105 g
Vitamin E, alpha tocopherol, TE	0.4 mg	15 mg	2.7%	0.8%	3750 g
Vitamin H, biotin	3.5 mcg	50 mcg	7%	2.1%	1429 g
Vitamin K, phylloquinone	0.1 mcg	120 mcg	0.1%	120000 g
Vitamin RR, NE	3.3 mg	20 mg	16.5%	5%	606 g
Niacin	1.6 mg	~
Macronutrients
Potassium, K	100 mg	2500 mg	4%	1.2%	2500 g
Calcium, Ca	8 mg	1000 mg	0.8%	0.2%	12500 g
Silicon, Si	100 mg	30 mg	333.3%	100.1%	30 g
Magnesium, Mg	50 mg	400 mg	12.5%	3.8%	800 g
Sodium, Na	12 mg	1300 mg	0.9%	0.3%	10833 g
Sera, S	46 mg	1000 mg	4.6%	1.4%	2174 g
Phosphorus, P	150 mg	800 mg	18.8%	5.6%	533 g
Chlorine, Cl	25 mg	2300 mg	1.1%	0.3%	9200 g
Microelements
Aluminium, Al	912 mcg	~
Bor, B	120 mcg	~
Vanadium, V	150 mcg	~
Iron, Fe	1 mg	18 mg	5.6%	1.7%	1800 g
Yod, I	1.4 mcg	150 mcg	0.9%	0.3%	10714 g
Cobalt, Co	1 mcg	10 mcg	10%	3%	1000 g
Lithium, Li	5 mcg	~
Manganese, Mn	1.25 mg	2 mg	62.5%	18.8%	160 g
Copper, Cu	250 mcg	1000 mcg	25%	7.5%	400 g
Molybdenum, Mo	3.4 mcg	70 mcg	4.9%	1.5%	2059 g
Nickel, Ni	2.7 mcg	~
Rubidium, Rb	3 mcg	~
Selenium, Se	15.1 mcg	55 mcg	27.5%	8.3%	364 g
Strontium, Sr	2.5 mcg	~
Titanium, Ti	20 mcg	~
Fluorine, F	50 mcg	4000 mcg	1.3%	0.4%	8000 g
Chromium, Cr	1.7 mcg	50 mcg	3.4%	1%	2941 g
Zinc, Zn	1.42 mg	12 mg	11.8%	3.5%	845 g
Zirconium, Zr	8.8 mcg	~
Digestible carbohydrates
Starch and dextrins	72.9 g	~
Mono- and disaccharides (sugars)	0.7 g	max 100 g
Glucose (dextrose)	0.09 g	~
Maltose	0.17 g	~
Sucrose	0.39 g	~
Fructose	0.07 g	~
Essential amino acids
Arginine*	0.51 g	~
Valin	0.42 g	~
Histidine*	0.17 g	~
Isoleucine	0.33 g	~
Leucine	0.62 g	~
Lysine	0.26 g	~
Methionine	0.16 g	~
Methionine + Cysteine	0.3 g	~
Threonine	0.24 g	~
Tryptophan	0.1 g	~
Phenylalanine	0.37 g	~
Phenylalanine+Tyrosine	0.66 g	~
Nonessential amino acids
Alanin	0.39 g	~
Aspartic acid	0.54 g	~
Glycine	0.32 g	~
Glutamic acid	1.2 g	~
Proline	0.33 g	~
Serin	0.33 g	~
Tyrosine	0.29 g	~
Cysteine	0.14 g	~
Sterols (sterols)
beta sitosterol	20 mg	~
Saturated fatty acids
Saturated fatty acids	0.3 g	max 18.7 g
14:0 Miristinovaya	0.01 g	~
16:0 Palmitinaya	0.18 g	~
18:0 Stearic	0.04 g	~
Monounsaturated fatty acids	0.32 g	min 16.8 g	1.9%	0.6%
18:1 Oleic (omega-9)	0.32 g	~
Polyunsaturated fatty acids	0.19 g	from 11.2 to 20.6 g	1.7%	0.5%
18:2 Linolevaya	0.19 g	~
Omega-6 fatty acids	0.19 g	from 4.7 to 16.8 g	4%	1.2%

The energy value of Rice or Potatoes (x4 quantity) is 333 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

How to compare rice and noodles?

Let's look at the same table for 100g of rice and noodles:

Contents [show]	Rice	noodles
calories	101g	157g
Calories from fat	3g	8g
Total fat	0.6g	0.7g
Saturated fat	0g	0g
Trans fat	0g	0g
cholesterol	0mg	0mg
Sodium	3mg	130mg
Total carbohydrates	21g	31g
Alimentary fiber	1.8g	2g
Sugars	0.6g	0.7g
Protein	4.3g	5.7g
Vitamin A	0%	0%
Vitamin C	0%	0%
calcium	0%	0.7%
Iron	3%	7%

calories

Looking at these two nutrition panels, it's clear that if you judge which food is healthier based on calories, rice will come out ahead.

100 grams of rice contains the same amount of calories as 50 grams of noodles. Here, this amount of food accounts for about 175 calories.

The percentage of fat is also higher in noodles with 1% fat rice compared to 2% noodles.

However, it should be noted that some types of rice, such as fried rice, may contain more fat and calories.

Vitamins

Neither noodles nor rice are rich in vitamins and minerals. However, they both contain iron, which is an essential nutrient for the body.

Noodles contain 10% iron compared to rice's 5%.

The noodles also contain 1% calcium, which is good for bones. No rice.

Sodium

Sodium is a mineral that helps control fluid levels in the body. It also helps in nerve impulse transmission and muscle control.

However, excessive sodium intake can cause high blood pressure.

The sodium levels in the noodles are significantly higher. Carbohydrates contain 8% sodium, but rice has none.

carbohydrates

Noodles have a higher percentage of carbohydrates than rice. It is 14% compared to 12% for rice.

fiber

Fiber is good for gut health. It can lower blood sugar, lower cholesterol and reduce appetite. Rice contains 12% fiber, while noodles contain 2%.

What's more fattening: rice or mashed potatoes?

In order not to gain weight, it is important not only to give up fried foods and add vegetables to your diet, but also to be able to choose the right foods that are preferable for your diet. Often when choosing a menu for a family dinner, you wonder what is healthier? Of course, everyone already knows what tastes best, but only a few know how to prepare dinner to keep in shape.

A variety of diets for quick weight loss will help you get used to the idea that the weight won’t just go away on its own. We need to work on ourselves and learn to cook dietary dishes that, in addition, will not put a strain on the family budget. What about simple, basic side dishes for lunch or dinner that diet can't change, that we've become accustomed to since childhood? Like rice and mashed potatoes? What to choose in order to harm your figure as little as possible and please your household?

Rice and mashed potatoes are carbohydrates

. Most of us can't resist a bowl of soft mashed potatoes or delicious rice. They are certainly tasty, but it is unlikely that they can be classified as diet products.

However, it should be noted that carbohydrates play an important role in many processes in the body. They help produce the hormone serotonin, which gives you a feeling of relaxation and lifts your mood, and carbohydrates are the most accessible source of energy. With the absorption of carbohydrates, blood sugar levels rise and a feeling of satiety appears. In fact, carbohydrates provide a temporary feeling of fullness from food, while proteins and fats work for long-term satiety, which accompanies us between meals.

When blood sugar levels drop, we feel hungry. The right combination of carbohydrates (which break down more slowly) allows us to keep our sugar levels balanced and avoid sugar spikes that lead us to overeating or make us reach for sweets.

What carbohydrates are preferable to choose?

Which side dish is better: rice or mashed potatoes? Which dish is more nutritious and satisfying and better suits your diet?

Boiled white rice contains 130 calories per 100 g, while whole, dark rice contains 110 calories. There are 85 calories in mashed potatoes. But it is too early to say that puree is preferable to rice.

To make tasty and tender mashed potatoes, butter or margarine is usually used, which is not entirely healthy, but even adding olive oil to it, we get an additional 90 calories per tablespoon of mashed potatoes. In turn, cooking rice does not require adding a large amount of oils.

Which product is more filling?

Six tablespoons of rice contain the same amount of calories as one medium potato. Satiety can be determined by the rate at which blood sugar levels rise after eating; the slower the breakdown of carbohydrates, the longer we feel full. In rice, this process occurs much more slowly than in potatoes, so it saturates for a longer period. Dark rice is more complete and contains fiber, which breaks down more slowly, making it even more filling.

Which product is more nutritious?

The higher the content of vitamins and minerals in a product, the more nutritious it is. Potatoes have four times more fiber than white rice and contain higher amounts of magnesium, potassium and sodium. But dark whole grain rice beats potatoes, containing more fiber, as well as more calcium and twice the amount of magnesium, calcium and phosphorus.

How to make white rice healthier?

Tough choice: Potatoes have more minerals, but white rice keeps you fuller longer. Still, dark whole grain rice is preferable. And if you still find it difficult to part with a portion of white rice, then you can increase its nutritional value by adding legumes (peas, lentils, chickpeas). This will increase the mineral, fiber and protein content and bring white rice closer in nutritional value to whole grain (dark rice). You can also add vegetables while cooking white rice, which will increase the serving size by adding low-calorie foods. This bowl of white rice will be preferable to mashed potatoes.

If you want to keep abreast of all the news from the site, subscribe to our RSS feed!

Beneficial properties for the body

In moderation, rice and potatoes are beneficial for the body, and their rich composition allows them to be used for medicinal purposes.

The benefits of rice are due to its chemical composition:

Rice water has medicinal and cosmetic properties

Potato

Potato starch, like rice water, is an enveloping agent, so it is used after poisoning orally (in the form of jelly) or as an enema.

Freshly squeezed juice neutralizes the effects of acids, relieving heartburn and helps in the treatment of gastritis, gastric and duodenal ulcers. Starch lowers blood cholesterol levels.

In folk medicine, the use of potatoes is varied:

In home cosmetology, raw tubers help fight dark circles under the eyes, and masks with potato juice relieve acne.

What is healthier: rice or potatoes?

Most people consider potatoes to be a useless food and a cause of excess weight. This product contains a large amount of carbohydrates and is hardly suitable for dietary nutrition. One hundred grams of boiled potatoes contains 80 kcal, fried potatoes - 200 kcal. Rice has a low calorie content compared to potatoes - about 130 kcal, and is ideal for the diet. But in our country they still prefer to eat potatoes. Let's try to figure out what is healthier: rice or potatoes?

What are the benefits of potatoes?

Potatoes contain a large amount of amino acids, potassium, folic acid, phosphorus and PP. Young potatoes are rich in vitamin C, but their amount decreases during storage. Potato starch can reduce cholesterol levels and is useful for atherosclerosis. Due to their high potassium content, potatoes help remove excess fluid from the body. Potatoes can be consumed by people suffering from gastritis and stomach ulcers.

Potatoes are quite a high-calorie product and contain a large amount of starch. It should not be used if you are prone to obesity. However, in healthy people, this product helps normalize metabolism. With its help you can neutralize the effects of acids on the body. It is very good to eat boiled potatoes when recovering from fasting.

Under no circumstances should you eat green potatoes. Under the influence of the sun, solanine is formed in fruits, frequent use of which can lead to death. You should not eat potatoes if you have low stomach acidity, diabetes mellitus or pancreatic diseases.

How does rice affect the body?

Rice contains much more vitamins and beneficial elements than potatoes. Cereals are rich in vitamins B, E, PP, and also contain potassium, iron, iodine, selenium and phosphorus. Despite its low calorie content, rice is a fairly filling product. Rice contains lecithin, an oligosaccharide and a large number of amino acids. Rice perfectly neutralizes the effects of toxic substances that enter our body with food. Rice also contains starch, which is a source of carbohydrates.

Benefits of rice

Compared to pasta, rice has even more beneficial qualities:

Rice contains starch , complex carbohydrates, which have a beneficial effect on the digestive organs, giving strength and energy.
Contains many vitamins B, C, PP (niacin), H (biotin) . They help the body improve its functioning, regeneration, improve immunity, and reduce cholesterol in the blood.
Macroelements contained in rice, such as sodium, magnesium, calcium, phosphorus, iodine, potassium, are necessary for the proper functioning of metabolic processes, improving metabolism, as well as strengthening bone and muscle tissue.
Microelements , such as zinc, iron, silicon, selenium, copper, amino acids, choline, are also needed by the human body to maintain vital functions.
Rice does not contain gluten , which can cause allergies.
It has the same calorie content as pasta (approximately 300 kcal per 100 g), but does not lead to excess weight . Rice is recommended by nutritionists; it nourishes the body without harming the figure and cleanses it of harmful toxins.
Rice as a side dish is multifunctional . It goes well with both meat and fish, and is included in salads and casseroles.
This product is even a component of some cosmetics or ointments : it is so useful.

Harm and possible contraindications for use

Potatoes and rice have a number of contraindications. Their common disadvantage is their high starch content. Its components are amylopectin and amylose - glucose chains. This makes the foods dangerous for diabetics as they can cause a spike in blood sugar.

Possible harm of rice:

The greatest danger that potatoes can pose is the toxic substance solanine. Normally, it is present in the product in small quantities, but under the influence of direct sunlight or when sprouts appear, its concentration increases. Outwardly, this manifests itself as green spots on the tubers. Solanine in a dose of 20 mg leads to mild poisoning, 200-400 mg - to death.

Fried potatoes, french fries, and chips can be cooked in low-quality oil that has high levels of carcinogens. The high calorie content of these dishes makes them dangerous for overweight people.

Nutritionist opinion

Among those who want to lose a couple of extra pounds in a short time, the rice mono-diet is popular. Adherents of this type of nutrition refer to the fact that when boiled, rice loses its calorie content several times, and rice porridge contains only 140 kcal, instead of 370 in dry grain.

An attractive factor is its low fat content (virtually no fat), so rice is often used by athletes during the so-called “cutting” - losing fat mass.

Reference. To avoid problems with constipation, the rice diet is combined with plenty of liquid, vegetables and fruits. Water and fiber promote intestinal contractions.

But polished grain is a source of fast carbohydrates. White rice has a high glycemic index, and weight loss on such a diet occurs only due to a decrease in total calories.

A healthier way to lose weight is to include red, brown or black rice in your diet. The high fiber content makes these cereals indispensable in the diet of overweight people.

Important! Adherents of a vegan diet should not be deluded by the high protein content, because it is incomplete - it lacks two amino acids: asparagine and glutamine. Therefore, it is recommended to combine wild rice with legumes, nuts or seeds.

As for potatoes, this product is undeservedly included in the ranks of the main enemies of a slim figure. When boiled, especially in their skins, potatoes are no more nutritious than other side dishes. The best addition to potatoes is a light vegetable salad and fresh herbs, which will balance the high starch content in the tubers.

What to choose

If there is a choice between potatoes and rice cereals, then the product that is more natural should be given attention. Boiled potatoes in moderate quantities will not cause health problems and are perfect for dietary nutrition, but fried potatoes often lead to liver and stomach diseases.

Rice is also an equally healthy product, so from time to time it is recommended to consume dishes using it. But again: it’s all a matter of habits and tastes, so everyone decides for themselves what they will eat for lunch, dinner or breakfast today!

Source