Rice, pasta and potatoes are known for being rich in carbohydrates, which provide the body with energy. As a result, they are a staple part of many meals.
At the same time, they are often criticized for being less filling or for causing blood sugar levels to rise quickly.
However, according to the German Nutrition Society (DGE), as cited by UTOPIA, the impact largely depends on which type you choose.
Whole-grain products contain more dietary fibre and nutrients than their more processed counterparts, providing a longer-lasting feeling of fullness.
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Major differences
Rice is one of the world's most important staple foods, but its production requires large amounts of water.
According to UTOPIA, citing the Sustainable Rice Platform, rice cultivation uses a significant share of the world's freshwater resources.
In addition, rice often contains small amounts of arsenic.
Brown rice contains more nutrients than white rice, while parboiled rice retains a greater proportion of its nutritional value.
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Pasta primarily provides energy. Whole-grain pasta contains more fibre, vitamins and minerals than regular pasta and is therefore considered the best option within its category.
The clear winner
When the three foods are compared directly, information from the Bayerische Landesanstalt für Landwirtschaft points to one clear favourite.
Potatoes are relatively low in calories, provide a strong feeling of fullness, and contain nutrients such as vitamin C, B vitamins, potassium and magnesium. They also have a lower climate footprint than both rice and pasta.
As a result, potatoes are considered the healthiest choice of the three when prepared without deep-frying. They are followed by brown rice and whole-grain pasta.
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Sources: UTOPIA and Bayerische Landesanstalt für Landwirtschaft.
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