Which is healthier potato or rice

Potatoes, pasta or rice - which side dish is the healthiest?

Whether with meat, fish or vegetables: only the side dish makes every dish complete. But is rice really that healthy and is it true that pasta and potatoes make you fat? We will explain to you which inserts you can courageously access.

The more processed, the more empty calories

Roasted, baked in the oven or traditionally boiled in salt water - the potato was the only side dish on our plates for a long time and is still very popular today. She only got competition from pasta and rice. But what is actually in pasta, rice and potatoes?

Unfortunately, the light varieties of pasta and rice as well as processed potato products in particular provide a lot of empty calories. Especially if you choose light varieties, the side dish should be smaller in addition to a large portion of vegetables and legumes as a base.

Potatoes - alkaline tuber with few calories

Is the potato fattening up? The tuber itself is very healthy: 100 g only provide 70 calories and is therefore comparatively low in calories. It also provides high-quality protein, plenty of vitamin C and potassium and even some magnesium, iron and zinc. Due to its mineral content, it has an alkaline effect in the body and is good for our acid-base balance. Prepared as a jacket potato or the classic boiled potato, the tuber is therefore a great fit-maker. When cooked in the shell, it is particularly rich in nutrients because the additional barrier means that significantly fewer vitamins and trace elements pass into the water. Tip: To ensure that as many nutrients as possible are retained, it is best to cook or steam the potatoes in a little water with the lid closed. Also, do not peel the potatoes well in advance and leave them in the water for hours until they boil, as this will also leach out the tubers.

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Only through the preparation can the actually healthy potato live up to its bad reputation. Chips, French fries and croquettes are not infrequently baked in low-quality fat and sometimes contain unhealthy trans fatty acids. And while French fries are at least cut from whole potatoes, croquettes and some types of crisps are usually made from dried potato flour - no trace of freshness, aroma or vitamins.

Pasta - "al dente" even a slimming product

Noodles have become an indispensable part of our plates. Children especially love them in any form and adults are happy that they can be prepared so quickly. It's true that at 72 g per 100 g, the pasta is not exactly low in carbohydrates. But the calculation that they make you fat still doesn't work out. The reason: pasta has a low glycemic index. This means that after consuming them, the blood sugar level rises only slowly. The body releases only a small amount of the fattening hormone insulin. And the less insulin, the fewer carbohydrates are stored in our fat deposits. Noodles have a particularly low glycemic index when they are cooked “al dente”. Whole wheat pasta also scores with its low effect on blood sugar levels. The nutrient-rich outer layers contained in the whole grain not only provide complex carbohydrates that keep you full for a long time, but also twice as much fiber and significantly more vitamins and trace elements.

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Rice - unfortunately partly contaminated with arsenic

In Asian countries, the small grains are a staple food, especially in the peeled, light variant. In traditional medicine, rice is considered to be very mild, slightly draining and beneficial for stomach problems and heartburn. And with a share of around 7 percent, rice is rich in vegetable protein.

As with pasta, the same applies to rice: the whole grain version is more nutrient-rich, because the nutrients are also lost with the peeling. 100 g of brown rice provide almost three times as much iron, zinc, magnesium and B vitamins - important for immune defense, blood formation, beautiful skin and strong nerves. In addition, there is almost twice as much fiber in it, which keeps our intestines healthy. Don't you like brown rice? Parboiled rice is almost as rich in nutrients as whole grain rice (it says on the packaging). This offers significantly more vitamins and trace elements than husked rice. In this also light-colored variety, the water-soluble nutrients (unfortunately, dietary fibers are not included) are pressed into the interior of the grain under pressure. Only then is the rice peeled.

So there are many good things that speak for rice - but it can contain toxic arsenic. Arsenic occurs naturally in the soil, and it is sometimes introduced through fertilizers. The plant absorbs it through the roots and so it also gets into the rice grains. And especially in the outer layers. Unfortunately, the actually healthier brown rice actually contains more arsenic than light varieties. Don't worry, you don't have to do without it completely, but the Federal Institute for Risk Assessment recommends eating rice alternately with other side dishes. To further reduce stress, you can wash the rice thoroughly under running water before preparing it. Even if it doesn't go easy on the nutrients - if you boil the grains in plenty of water and then pour off the excess water, the content will be reduced again.

Conclusion: You can access it here

Whether potatoes, pasta or rice - variety is always the best choice when it comes to a healthy diet. Jacket potatoes and whole wheat pasta are even a little healthier than rice when it comes to pollutants. As a particularly healthy source of energy, they are a good alternative to croquettes and light pasta and of course one thing above all: a pleasure!

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