Is eating rice and potatoes good for you?: A complete nutritional guide

October 20, 2025 •

3 min read

According to the National Health Service, starchy foods like potatoes and rice should make up about a third of your diet, serving as a primary source of energy. Yet, they have been unfairly demonized in some diets. So, is eating rice and potatoes good for you? The answer depends on variety, preparation, and portion size, and this guide will show you how to maximize their health benefits.

Quick Summary

This nutritional guide examines the health benefits and drawbacks of including rice and potatoes in your diet. It compares different varieties like brown rice and sweet potatoes to their white counterparts and highlights the importance of healthy cooking methods. The article covers key nutritional differences, their role in weight management and blood sugar control, and introduces the concept of resistant starch for improved gut health.

Key Points

Nutrient Density: Potatoes (especially with skin) are more nutrient-dense than white rice, offering more Vitamin C, potassium, and fiber.
Variety Matters: Choose brown rice and sweet potatoes over their white counterparts for more fiber and a lower glycemic index.
Cooking Method is Key: Healthy cooking methods like baking, boiling, and steaming are crucial; avoid frying and excessive high-calorie toppings.
Resistant Starch Benefits: Cooling cooked rice or potatoes and then reheating them increases resistant starch, which supports gut health and blood sugar control.
Context is Everything: Both foods can be part of a healthy diet when consumed in moderation alongside other nutrient-dense foods, with attention paid to portion size and preparation.

The Nutritional Breakdown: Rice vs. Potatoes

Both rice and potatoes are staple complex carbohydrates that provide your body with fuel, but they have distinct nutritional profiles. Potatoes, especially when eaten with the skin, often come out ahead in terms of nutrient density compared to white rice.

Potatoes

Higher in Potassium: Essential for balancing fluids and blood pressure.
Rich in Vitamin C: A powerful antioxidant that supports the immune system.
More Fiber: The skin is an excellent source of fiber, aiding digestion and promoting fullness.
Lower in Calories and Carbohydrates: For the same serving size, baked potatoes are often lower in calories and carbs than white rice.

Rice

Brown Rice Benefits: Unlike white rice, brown rice is a whole grain that contains more fiber, vitamins, and minerals.
Varied Nutrients: While white rice is often enriched with B vitamins, brown rice naturally provides higher levels of manganese and selenium.
Lower Sodium: Rice generally contains less sodium than potatoes.

The Role of Variety and Preparation

To truly understand the health impact of these foods, one must differentiate between varieties and cooking methods. French fries and potato chips, for example, are processed and cooked in unhealthy fats, making them high in calories and potentially carcinogenic compounds like acrylamide.

Comparison Table: Baked Potato vs. Cooked White Rice


Nutrient (per 100g)	Baked Potato (with skin)	Cooked White Rice
Calories	~93 kcal	~130 kcal
Carbohydrates	~21g	~28g
Dietary Fiber	~2.3g	~0.4g
Protein	~2.5g	~2.7g
Vitamin C	Present (~8.3mg)	Absent
Potassium	Rich (~535mg)	Low (~35mg)
Glycemic Index	High (average >80)	Moderate-High (average >70)

Healthy Cooking Methods

Boil, Bake, or Steam: These methods are the healthiest ways to prepare both foods.
Leave the Skin On: For potatoes, retaining the skin maximizes fiber, vitamins, and minerals.
Avoid Excess Fats and Toppings: Calorie-heavy additions like butter, cream, and cheese are what often make these dishes unhealthy.

The Science of Resistant Starch

One of the most intriguing aspects of rice and potatoes is the formation of resistant starch. This occurs when cooked rice, potatoes, or pasta are cooled. The cooling process changes some of the starch into a form that resists digestion and functions similarly to dietary fiber.

Gut Health: Resistant starch feeds the beneficial bacteria in your large intestine, which converts it into short-chain fatty acids that are good for colon health.
Blood Sugar Control: It can help lower post-meal blood sugar spikes.
Weight Management: It promotes feelings of fullness, helping to manage appetite.

Implications for Weight Management and Diabetes

For individuals focused on weight loss, potatoes might be slightly more advantageous than white rice. Boiled potatoes have a high satiety index, meaning they help you feel full for longer, which can reduce overall calorie intake.

Regarding diabetes, both potatoes and white rice can have a high glycemic index (GI), causing blood sugar to rise. However, this risk can be mitigated.

Choose Lower-GI Options: Opt for brown rice and sweet potatoes, which have a lower GI than their white counterparts.
Practice Portion Control: Manage intake to avoid large blood sugar spikes.
Incorporate Resistant Starch: The cooling and reheating method can improve blood sugar response.
Pair with Protein and Fiber: Adding lean protein and non-starchy vegetables to your meal helps slow digestion and absorption of glucose.

Conclusion: A Balanced Perspective

The question of whether eating rice and potatoes is good for you is complex, but the answer is a resounding 'yes,' provided they are consumed as part of a balanced diet. Neither food is inherently unhealthy. The key lies in choosing whole-food varieties (like brown rice and potatoes with skin), prioritizing healthy cooking methods (baking, boiling), managing portion sizes, and pairing them with a variety of nutrient-dense foods. By doing so, you can enjoy these versatile staples and their benefits as part of a nutritious lifestyle.

How to Maximize the Benefits

Diversify Your Plate: Mix up your carbohydrates by alternating between brown rice, sweet potatoes, and other whole grains like quinoa or barley to gain a wider range of nutrients.
Use the 'Cook and Cool' Method: Pre-cook rice or potatoes, cool them in the refrigerator, and then reheat them to increase their resistant starch content for better gut health and blood sugar control.
Enhance with Healthy Additions: Boost your meal with fiber-rich vegetables, lean protein, and healthy fats (e.g., a drizzle of olive oil) to create a more balanced and satiating plate.
Portion Wisely: Be mindful of portion sizes to keep your overall calorie intake in check, especially if your goal is weight management.

Frequently Asked Questions

Yes, you can eat rice and potatoes every day as part of a balanced diet. The key is moderation and choosing healthier varieties (like brown rice and sweet potatoes) prepared in healthy ways (baked, boiled, or steamed).

For weight loss, baked or boiled potatoes may have a slight edge over white rice. They have a high satiety index, meaning they help you feel full for longer on fewer calories.

Yes, cooling and reheating these foods is a good idea. This process increases their resistant starch content, which functions like fiber, improving gut health and blood sugar regulation.

While potatoes have a relatively high glycemic index, studies suggest they can be part of a healthy diet for people with type 2 diabetes if prepared correctly (baked, boiled) and eaten in moderation. The cooking method and overall diet are more significant factors than the potato itself.

In most cases, brown rice is healthier than white rice because it is a whole grain. This means it contains more fiber, vitamins, and minerals, and has a lower glycemic index.

The best ways to cook these foods are by boiling, baking, or steaming. These methods avoid excess fats and calories often found in frying. For potatoes, leaving the skin on is recommended for extra fiber.

To improve nutritional value, pair rice and potatoes with lean protein, healthy fats, and a variety of colorful vegetables. This creates a balanced meal that promotes better digestion and sustained energy.