水稻碳水化合物与土豆

We all know that there are a lot of carbohydrates in rice and potatoes. However, that doesn't mean you shouldn't eat them, either if you're apprehensive about gaining weight or if you're just trying to keep to low-carb foods.

According to theMayo Clinic，碳水化合物不一定负责体重增加，特别是如果你坚持健康的碳水化合物。他们确实在营养中提供了功能。

Whether you're going for rice or potatoes, the important thing is that the carbohydrates in the potato or rice do not exceed the碳水化合物数量根据您的饮食计划，您应该每天消耗。考虑到这一点，将这两种食物纳入你的低碳水化合物饮食意味着以减少其净碳水化合物载荷的方式制备它们。

水稻与土豆的碳水化合物含量取决于哪种马铃薯和您比较的那种米饭。如果您将碳水化合物与烤赤褐色的土豆一般进行比较，那么土豆的负荷更大。

However, if you're comparing rice to a sweet potato, then there are more carbohydrates in the rice. When it comes to rice versus potatoes, it all depends on which kinds you're comparing.

According to the USDA Food Composition Databases, 100 grams of short-grain enriched白米contains 28.73 grams of carbohydrates, and 100 grams of long-grain糙米contains 25.58 grams. A small bakedrusset potato(138 grams) contains 29.59 grams of carbohydrates, and a甘薯有16.35克。

精确的Macronutient计数跨越各种各样的差异。在向您的饮食中添加新品种的米或土豆时，请务必先检查其Macronurient型材。

Read More:好吃的碳水化合物清单

According to a November 2015 abstract published in the journal营养和营养学院那most adults aren't getting enough膳食纤维on a daily basis. The average daily consumption is about 17 grams. Meanwhile, the recommended intake is about 38 grams for men, and 25 grams for women.

膳食纤维在身体中起着许多关键作用。根据“的情况”有助于保持血糖的平衡，并使您的胆固醇水平降低，据Mayo Clinic。通过doing these two things, it makes it less likely that you're going to develop either type 2 diabetes or cardiovascular disease.

根据Mayo诊所的说法，膳食纤维还有助于保持健康的体重并防止便秘。还有一种特殊类型的淀粉，在米饭和土豆中发现，称为抗性淀粉。这款淀粉类似于纤维，所以它提供了相同的好处。

如果你想要很多的食物纤维,碳水化合物食品hydrates in potatoes attributable to fiber are significant, and the baked russet potato is your best choice. According to the USDA Food Composition Databases, a small baked russet potato will give you 3.2 grams of dietary fiber. A small sweet potato will give you 1.9 grams of fiber, while 100 grams of long-grain brown rice will give you just 1.6 grams. White rice, which has been processed, barely has any fiber at all, with its total fiber content less than 1 gram per serving. It should be noted that, of all the carbs in a potato, at least half of the fiber is found in the skin, so you'll lose it if you don't eat that part of the tuber.

Read More:饮食中纤维过多的症状和症状

每当你吃碳水化合物时，你血液中的糖的浓度都会上升。然后胰岛素赶紧吹入血液中的过量糖，水平将掉回正常的水平。然后它们会慢慢地恢复到基线。

When your blood sugar drops very low, you experience hunger. When your blood sugar is too high, much of that excess blood sugar will be stored in the form of fat.

这是血糖指数（GI）进入的地方。这是一种工具，可以告诉您含有碳水化合物的食物将如何影响血糖水平。该指数存在于1到100的等级，并且任何评分70或更高的东西都能够尖刺血糖水平。If you're looking for low carbohydrate foods, you'll want to go with the lower numbers on the GI.

哈佛卫生出版物有许多不同食物的GIS列表。在该清单上，糙米的得分为68，甘薯的得分为63，白米的分数为73分，烤赤褐色土豆具有几乎高于纯葡萄糖的指数，其值为100。