Having said that, most low-carb health enthusiasts will tell you to avoid both rice and potatoes because of their immediate conversion into sugar and spikes in insulin. However, what they have not disclosed is that both rice and potatoes are loaded with healthful nutrients. You will find carbohydrates, protein, fiber, B-vitamins, vitamin C, magnesium, selenium, iron, potassium, calcium, phosphorus, and manganese in small quantities.
The reason that low-carb enthusiasts would have you avoid these foods is because most low-carb eaters want to limit their carbohydrate intake to below 20-30 grams of carbs per day. Both ½ cup serving of rice contain 23 grams of carbs and potatoes contain 30 grams (sweet potatoes which I eat at least once per week contains 12 grams of total carbs).
When you consume these foods, as stated earlier, you will have a spike in blood sugars and thus a spike in insulin released from the pancreas to remove the excess sugar out of the bloodstream. When your blood sugars drop as a result of the insulin spike, you tend to feel hungry again because of the low drop in blood sugars (it takes longer for insulin to leave the bloodstream and normalize once the sugar is removed). This is why after eating an entire bag of potato chips you still feel hungry, thus causing you to overindulge and store the excess food that you eat into fat.
Lastly, both rice and potatoes if cooked, then cooled increases the resistant starch and lowers the total net carbs that are consumed. Resistant starch is not digested in your small intestine and is left as a food source for bacteria in your large intestine. This is good if you have healthy gut bacteria and bad if you don’t. Resistant starch has been shown to increase metabolic rate, improve insulin response, reduce hunger, and more.
So the verdict, I think both can be added in to your eating plan as part of a heathy diet, however I would limit your consumption of these foods to once or twice per week. You can also substitute cauliflower for either one of these foods. There are plenty of great recipes online (like this one) that include cauliflower as a base ingredient.
At Stanly Wellness Center, we are eager and ready to help you and your families achieve your best health possible. If you are looking for help with your health or you know of someone who is suffering with poor health, call the office of Stanly Wellness Center at 980-355-7600 and schedule a FREE 15-minute consultation with Dr. Patrick Ess to see how he can help. Dr. Ess will not waste your time or money. He will let you know if he can help you, and if he can’t, who in the community can.
Our office specializes in nutrition, detoxification and neurological correction. You can also refer to our website at www.AskDrPatrick.com for more information. We accept most major health insurances including BCBS, Aetna, Humana, UHC, Medicaid and Medicare.
Stanly Wellness Center is located right on Main St (24/27) in Locust and is situated across the street from the big blue Locust Monument building.