Study reveals the carbohydrate you should be choosing at meal times

A new study suggests not all carbs are created equal.

According to researchers from Montefiore Medical Center in New York, opting for rice instead of potatoes could leave you lacking in valuable nutrients.

A detailed comparison of the nutrients in typical American meals revealed swapping portions of bread and rice for potatoes twice a day could boost potassium levels by 21 per cent, vitamin C by 11 per cent and fibre by 10 per cent – which could reduce the risk of bowel cancer.

Data shows that around 95 per cent of US adults don’t meet the recommended requirements for fiber, which is known to be crucial for healthy digestion. 

Meanwhile, 98 per cent don’t get enough potassium, according to the American Journal of Clinical Nutrition. The mineral important for muscle contraction and healthy blood pressure.

Speaking of the findings, study leader and nutritionist Dr Keith T Ayoob said they show carbohydrates are ‘not interchangeable’, and have ‘vastly different different vitamin and nutrient profiles’.

For the study, Dr Ayoob and colleagues compared the amount of potassium, vitamins B6 and C, and fiber in a medium-sized potato to that of white rice and whole wheat bread. 

They then calculated the difference in nutrients between the three different carbohydrates in two typical American meals – and computed a total daily difference. 

As well as less potassium and fiber in the rice and potato meals, the researchers also noted 17 percent less vitamin B6 – a nutrient that is also found in pork and poultry, and is crucial for healthy blood vessels.   

The study, published in the journal Frontiers in Nutrition, found that a medium-sized potato has 15 percent of the daily recommended  amount of potassium, while whole wheat bread has just three percent. 

Dr Ayoob, a pediatric nutritionist at Montefiore Hospital and Medical Center, said: ‘It’s tempting to think of all carbohydrate foods as interchangeable, but these foods are categorized within different food groups for a reason—perhaps most importantly, they tend to have vastly different vitamin and mineral contents.’

Dr Ayoob wrote that potatoes are a good source of potassium, a ‘nutrient of concern,’ according to the US Department of Agriculture (USDA) Dietary Guidelines for Americans. 

Additionally, a medium-sized potato has 30 percent of the recommended amount of vitamin C – important for healing processes – while whole wheat bread has none. 

Dr Ayoob said the findings show that potatoes are more nutrient-dense than grains like white rice or bread.  

However, he did not investigate the nutrient content of brown rice.

He also suggested not loading up solely on potatoes and introducing a ‘diverse intake of starchy vegetables’ to the diet – such as sweet potatoes and yams.