In the content of a couple of key minerals, though, white potatoes are the winner. Potatoes that are microwaved have a higher GI than those that are baked. Sweet potatoes contain fiber, antioxidants, vitamins, and minerals, making them a healthy addition to any diet. Good carbs include foods like long-grain brown rice, whole-wheat pasta, sweet potatoes, red-skin potatoes and whole-wheat bread. Your body needs magnesium for strong bones and to support the health of your nerves and muscles. Now this may not apply to all of you, but i am sharing my experience of the staples that makes me feel my strongest or best. I thought yams were orange and sweet potatoes were white and purple. You can include rice and potatoes in your low-carb diet, if you don't exceed your carbohydrate intake goals. Sweet potatoes, on … Nothing goes better with steak than a baked potato. Baked potatoes have a higher GI than those that are boiled. Rice has more carbohydrates than potatoes. When considering a potato vs. rice to complement your meal, compare their nutritional content. Why do you choose to eat potatoes over rice? Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. Sweet Potatoes Build Strong Bodies. Brown rice is richer in magnesium and manganese, with 11 and 55 percent of the daily value compared to 7 and 25 for sweet potato. There actually is a spot in your diet for each, depending on when you eat them. Let's continue with the theme of digestive efficiency. [1] I love potatoes for the same reasons I love white rice—they digest incredibly well. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. That staggeringly high carotenoid content accounts for the sweet potato’s color and possibly its slower rate of digestion, which stabilizes blood sugar and reduces insulin resistance.Â. Rice is a classic bodybuilding food, but white and brown rice have different benefits. In the content of a couple of key minerals, though, white potatoes are the winner. Green tea is high in antioxidants, and aids with fat loss. Considerations Overall, potatoes contain more vitamins and nutrients than rice, but when you add toppings such as butter, sour cream, gravy, bacon bits and salt, the number of calories and fat grams in a baked potato increases significantly. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. Sweet Potato Benefits for Bodybuilders. Potassium present in potatoes keeps you hydrated and healthy. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). The overcooking of certain carbs breaks up the starches and rises the GI. We recommend that bodybuilders take in at least one gram of protein … One serving of potatoes contains two grams of sugar, which is the same as one serving of rice. I always tell people if you need added weight. Potatoes. Two thumbs-up. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. Here's what to do: Scallops, brown rice, red peppers, baby kale They're the star of the show to come, with proteinand fats playing supporting roles. I drink green tea with almost every meal. Both are a starch that will turn to sugar if not used up. On today's episode of Live Lean TV, I'm comparing the sweet potato vs white potato and answering the question: are white potatoes good for you? When you remove the bran, what you're left with is an easily-digested "safe starch" without the anti-nutrient component. Both orange-and white-fleshed sweet potatoes are a top-notch source of beta-carotene.Our bodies convert this into vitamin A, which can support immune function and eye health, promote proper cell growth, and help maintain healthy blood sugar levels. Sweet Potatoes vs. Yams. Besides being a  potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. We’ve been warning you for years, though, that white potatoes are extremely high on the glycemic index, which means they digest quickly and can send insulin levels skyrocketing. Potatoes have much more fibre than white rice. This table compares the nutrient content (including skin) of a potato to a sweet potato, both medium-sized and baked. There is not much of a difference between white and sweet potatoes, so both are acceptable. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Purple or white sweet potatoes may … Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Muscle Building Foods Brown Rice vs White Rice, Glycemic Index and Glycemic Load Food List, The Best Bodybuilding Diet for Muscle Building. Sweet Potatoes may seem similar to yams when you eat them but they are 2 totally different species and have different nutrient profiles. You know it, we know it. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. “When you’re trying to gain muscle, you want to have a much higher percentage of good carbs in your diet,” Bommarito says. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Potatoes have a much wider variety of nutrients as compared to rice. Dietitian Lindsay Malone, MS, …
Copy infographic link Copy. Fiber: Potatoes have three grams in one serving of white potato with less than one in a serving of white rice. Tilapia, brown rice cakes, asparagus. Whereas brown rice is a grain and undergoes a process of hull removal for edibility purposes. Here I talk about which foods make me feel better. Oatmeal vs. Cereal . Depending on your body and what your doing? Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. Some rules that apply to average people just don't fly for bodybuilders. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. . This boosts endurance and provides energy to get you through exercise. A cup of white rice yields 45 grams of carbohydrates, and you can practically inhale it. Delmonico cheese potatoes, French fries, and even mashed do not cut it on a dieter’s quest to see the scale drop. As for sweet potatoes, they’re chock full of vitamins and would love nothing more than to break away from their Thanksgiving-topped-withmarshmallows reputation and become your constant consort. I have a pretty clean diet and good diet that I stick to, but I eat rice almost all the time and only occasionally have macaroni/potatoes. Brown rice is “unrefined” white rice. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), White Potatoes vs. Sweet Potatoes for Bodybuilders, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. “These carbs will give you the long-lasting energy you need to exercise.” Pasta that is cooked for a long time will have a higher GI than that boiled for five min. Make the most of your training and recovery with these key foods. That may spell post-workout glory, but when you’re having a late-night steak dinner with pals — well, no joy. NOTE: g = grams, mg = milligrams, mcg = micrograms, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. So should you opt for white or sweet potatoes? Oats vs. Brown Rice vs. Sweet Potatoes If this is your first visit, be sure to check out the FAQ by clicking the link above. Both brown rice and sweet potato contribute minerals to your diet. Eating rice cakes on a bodybuilding diet can help meet your increased carbohydrate needs. Although a cup of white rice is about 240 calories and brown rice is 215, the issue is not the calories versus the nutritional value. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles. Brown rice also increases insulin release, but the fiber and fats help reduce this. Potatoes come out slightly ahead as a better source of fiber. All rights reserved. Muscle Building Benefits of Sweet Potatoes, Muscle Building Foods Brown Rice vs White Rice, The Best Bodybuilding Diet for Muscle Building. They are both great sources of complex carbohydrates. Ahi tuna steak, sweet potato, kale, green tea. Your information will *never* be shared or sold to a 3rd party. Therefore, at times… When it comes to peak week nutrition, it's all about carbohydrates. Your information has been successfully processed! The fishermen know that the sea is dangerous and the storm terrible, but they have never found these dangers sufficient reasons remaining ashore. Per 100 grams raw brown rice has almost 3 times the calories and 4 times the carbohydrate value or 100 grams of raw sweet potato. I have been confused about the difference between the two for years. So boil your potatoes for a less spike in insulin. Your information will *never* be shared or sold to a 3rd party. 6. I'm thinking of switching my diet up and alternating between rice and potatoes by going rice one week then potatoes the other (I don't compete as yet). Re: Oats vs. Brown Rice vs. Sweet Potatoes I eat all three all the time, but if I have to chose one, it would be Oats. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Sweet potatoes, on the other hand, can (and should) be eaten at any meal. The bran is removed in the milling process that essentially changes brown rice to white rice. Interestingly, though, a serving of sweet potato has up to seven grams of sugar, which is higher than both white rice and white potato. Rice – Brown Rice is Best A quick note about white rice. This one is wasabi and seaweed flavored. A trace mineral, manganese promotes healthy bones, too. Thank you for signing up. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles. Consume Plenty Of Protein. Forgot the lattes—these are the perfect fall treats. The skin of potatoes is very healthy and contains no fats or starch at all. White rice and brown rice fall between these figures, with glycemic indexes of 64 and 55. You may have to register before … Sweet potatoes are a typical bodybuilding food and are commonplace in sample diets in bodybuilding magazines. Puffed rice cakes are also popular among bodybuilders. It's one of the few exceptions where food refining can actually be beneficial for human health.