Two Foods Rich in Starch: Potatoes and Brown Rice Explained

November 6, 2025 •

3 min read

According to the British Nutrition Foundation, starchy foods should make up just over a third of the food we eat, highlighting their importance in a balanced diet. Potatoes and brown rice are two foods rich in starch, serving as significant sources of energy and dietary fiber for the human body.

Quick Summary

This article explores the nutritional profiles, health benefits, and versatile culinary uses of potatoes and brown rice, two highly accessible and important starchy foods. It details the energy and fiber content, compares their nutritional differences, and offers tips for including them in a healthy diet.

Key Points

Energy Source: Potatoes and brown rice are excellent providers of complex carbohydrates, which are the body's primary fuel source for sustained energy.
High in Fiber: Opt for potatoes with the skin and whole-grain brown rice to boost your intake of dietary fiber, which aids digestion and promotes fullness.
Nutrient-Dense: Beyond starch, these foods offer a wealth of vitamins and minerals, including potassium and vitamin C in potatoes and B vitamins and magnesium in brown rice.
Healthy Preparation: Avoid unhealthy fats and high-temperature cooking. Choose boiling, baking, or steaming to prepare these starchy foods for maximum health benefits.
Resistant Starch Benefits: Cooking and cooling potatoes or rice increases their resistant starch content, which acts like fiber and supports a healthy gut microbiome.
Weight Management: Their fiber content helps increase satiety, which can assist with healthy weight management when portioned correctly.

The Importance of Starchy Foods in a Balanced Diet

Starchy foods are often the main source of carbohydrates in our diets, and these complex carbohydrates are crucial for providing the body with energy. When consumed, starch is broken down into glucose, which fuels our cells, tissues, and brain function. Beyond just energy, whole-grain starchy foods and vegetables are also packed with dietary fiber, vitamins, and minerals that are vital for overall health. Understanding which foods are rich in starch and how to prepare them healthily is key to maximizing their benefits.

Potatoes: The Versatile Tuber

Potatoes are one of the most widely consumed starchy foods globally and are a staple in countless cuisines. A medium baked potato, especially when eaten with its skin, is an excellent source of energy, fiber, and important nutrients like potassium and vitamin C. Despite some misconceptions, potatoes are not inherently fattening; the caloric content is primarily increased by the cooking methods and added fats, such as frying or adding rich toppings. For the healthiest option, boiling or baking potatoes with the skin on is recommended.

Nutritional Benefits of Potatoes

Potassium: Crucial for maintaining healthy blood pressure.
Vitamin C: While not a primary source compared to fruits, potatoes can contribute significantly to daily intake in some diets.
Dietary Fiber: The skin of the potato is rich in fiber, which supports digestive health and increases feelings of fullness.
Resistant Starch: A baked and then cooled potato develops resistant starch, which feeds beneficial gut bacteria.

Brown Rice: A Whole-Grain Powerhouse

Unlike its refined white counterpart, brown rice is a whole grain that retains its nutrient-dense bran and germ layers. This makes brown rice significantly richer in fiber, vitamins, and minerals. It provides a slow and steady release of energy, which helps maintain stable blood sugar levels and promotes sustained satiety. Its nutty flavor and firm texture make it a versatile base for many dishes, from savory stir-fries to hearty salads.

Nutritional Benefits of Brown Rice

Fiber: Supports digestive health and helps regulate blood sugar.
B Vitamins: Essential for energy metabolism and proper bodily function.
Magnesium: Important for numerous bodily processes, including muscle and nerve function, and blood sugar control.
Sustained Energy: The fiber and complex carbs result in a slower digestion process, providing energy over a longer period.

Comparison of Potatoes vs. Brown Rice


Feature	Potatoes	Brown Rice
Nutritional Profile	Good source of potassium, vitamin C, and fiber (with skin).	Rich in fiber, B vitamins, and magnesium.
Fiber Content	Higher in fiber when consumed with skin intact.	High fiber content due to retained bran layer.
Energy Release	Can vary based on cooking; resistant starch in cooled potatoes offers a slow release.	Provides a slow, sustained release of energy.
Cooking Versatility	Extremely versatile (baked, boiled, mashed).	Versatile base for many hot and cold dishes.
Primary Macronutrient	Primarily carbohydrates, along with some protein.	Carbohydrates and a good source of plant-based protein.
Best Preparation	Baked or boiled with skin, minimal added fat.	Boiled, steamed, or used in salads.

How to Incorporate These Starchy Foods Healthily

To get the most out of these two starchy foods, focus on healthy preparation methods and portion control. For potatoes, try making oven-baked wedges with a light coat of olive oil instead of deep-frying. Alternatively, a simple baked potato with its skin makes a filling and nutritious meal. For brown rice, consider substituting it for white rice in your favorite recipes, or use it as the base for a vegetable-packed grain bowl. Pairing both potatoes and brown rice with lean proteins and plenty of non-starchy vegetables can create a balanced and satisfying meal. Cooking them in advance and using them in chilled salads, as with potato salad or brown rice salad, can also increase the resistant starch content, offering additional digestive benefits.

Conclusion

Potatoes and brown rice are undeniably two foods rich in starch, each offering distinct nutritional advantages. From the potassium and vitamin C in a baked potato to the high fiber and B vitamins in brown rice, both play a valuable role in a healthy, balanced diet. By making mindful choices about preparation and embracing their versatility, you can easily enjoy the sustained energy and essential nutrients these complex carbohydrates provide. Incorporating both into your weekly meals ensures a varied and nutrient-dense intake of starchy foods, supporting your overall wellness goals.

Reference: For more on how starchy foods and carbohydrates fit into a balanced diet, consult guidelines from authoritative sources like the National Health Service (NHS).

Frequently Asked Questions

Starch is a complex carbohydrate made of long chains of glucose molecules, while sugar is a simple carbohydrate consisting of one or two glucose units. The body digests starch more slowly than sugar, providing a more sustained energy release.

No, when prepared healthily, potatoes and brown rice are not bad for weight loss. Their fiber content helps you feel full longer, which can reduce overall calorie intake. The key is to manage portion sizes and avoid high-fat cooking methods.

Yes, cooling certain starchy foods like cooked potatoes or rice can increase their resistant starch content. This type of starch is not fully digested and acts like a prebiotic fiber, benefiting gut health.

Brown rice is generally considered healthier as it is a whole grain that contains the bran and germ, providing more fiber, vitamins, and minerals than refined white rice. White rice is digested more quickly, leading to a faster increase in blood sugar.

Yes, people with diabetes can eat starchy foods as part of a balanced diet. However, they should focus on whole-grain and high-fiber options like brown rice and whole potatoes and be mindful of portion sizes to help control blood sugar levels.

To add more fiber, choose whole-grain versions of starchy foods, such as wholemeal bread or pasta, and brown rice. Always eat the skin of potatoes and other starchy vegetables.

A diet low in starchy foods can lead to insufficient energy levels, as they are a primary fuel source for the body. You may also miss out on important nutrients like fiber and B vitamins, which can affect digestive health and overall well-being.