Dietitians Explain Whether Rice or Potatoes Better Balance Blood Sugar Levels

Rice and potatoes are among the most common carbohydrate sources worldwide, but for those managing blood sugar levels, the question of which is better often arises. According to dietitians in the United States, there is no definitive answer as the impact on blood sugar depends on the type of food, preparation method, and accompanying foods.

While many are familiar with the glycemic index (GI), which measures how quickly a food raises blood sugar, experts recommend also considering the glycemic load (GL), which accounts for carbohydrate quantity in a typical serving and provides a more accurate picture of blood sugar impact.

Generally, potatoes have a higher glycemic index than rice, potentially causing a faster blood sugar spike. However, this varies: starchy potatoes like Russet raise sugar levels faster, and boiled potatoes have less impact than baked or mashed ones. For rice, the variety matters, basmati rice, with more amylose, breaks down slower and causes a moderate rise, whereas jasmine or sticky rice raise blood sugar more quickly. Overcooking either rice or potatoes increases their glycemic response.

Despite potatoes’ higher GI, they have a lower glycemic load than rice due to higher water content and fewer carbohydrates per serving. Potatoes also provide important nutrients like potassium, vitamins C and A, and dietary fiber, which rice lacks in similar amounts.

Experts agree that neither rice nor potatoes need to be excluded from the diet. The key is to choose carbohydrate types wisely, consume moderate portions, and combine them with protein (such as chicken, fish, eggs, or legumes) and fiber-rich vegetables to moderate blood sugar spikes. Additionally, cooling cooked rice or potatoes for about 12 hours before reheating increases resistant starch, which digests more slowly and reduces blood sugar impact.

In summary, how rice or potatoes are prepared, portion size, and the overall meal composition matter more for blood sugar control than the choice between the two. For most people, balancing carbohydrates with protein, healthy fats, and vegetables is more important than selecting rice or potatoes alone.