Your questions about rice, potatoes, tilapia and more, answered

On Nutrition

With 2022 rapidly coming to a close, I thought it would be nice to clear the decks of some nutrition questions I’ve received this year that I probably won’t write an entire column about, or at least not anytime soon. So without further ado:

I don’t like brown rice. Is it bad to eat white rice?

The answer depends largely on what you prefer, how often you eat it, and who you’re feeding it to. Brown rice has 1 to 3 grams more fiber than an equivalent amount of white rice, which isn’t a huge difference. There are different types of brown rice, but on average it is about 3.5% fiber, which is naturally much lower in fiber than, say quinoa, which is 7% fiber, oats, which is 10% fiber, and whole grain wheat, which is 12.2% fiber, according to the Oldways Whole Grains Council. 

You may have heard that rice, especially brown rice, contains arsenic, and that’s true. According to Consumer Reports, brown rice contains about 80% more inorganic arsenic — which is a carcinogen — than white rice. But unless you and/or your family eat a lot of rice, especially, brown rice, that’s not an issue. I personally keep both types in my kitchen. I generally use a white rice when cooking cuisines that traditionally use it, and use brown rice when I’m cooking improvisationally or want something that has a earthier flavor. I also don’t rely on rice as my primary grain. There are so many grains to choose from — including gluten-free grains if you have celiac disease or non-celiac gluten/wheat sensitivity — and diversifying your grain intake offers better nutrition, more fiber, and fewer worries about arsenic.

Are sweet potatoes better than “regular” potatoes?

They’re different. Sweet potatoes, which may have orange, purple or pale yellow flesh, depending on the variety, are high in vitamin A, vitamin C, manganese and vitamin B6. They’re also a good sources of some of the other B vitamins and potassium. Sweet potato cultivars with dark orange flesh have more beta-carotene, which our bodies convert to vitamin A, than those with light-colored flesh.

Potatoes, which include white, yellow, red, blue/purple and russet varieties, are rich in vitamin C — at various points in history, they may have prevented scurvy — and are better sources of potassium than bananas. They also contain several B vitamins, some iron and other important nutrients. Red and blue/purple potatoes contain anthocyanins, a group of antioxidant phytochemicals also found in blueberries, strawberries, purple cabbage and other fruits and vegetables with red, blue and purple hues.

I prefer tilapia over salmon. Is tilapia really a gross fish that shouldn’t be eaten?

Many people love tilapia for its affordable price point and mild flavor — it isn’t “fishy” and it adapts to pretty much any recipe. However it’s gotten a bad rap because of one questionable study more than a dozen years ago, plus some ongoing questionable farming practices. Most tilapia is farmed, and it’s the most farmed fish in the world, in part because it can survive in poor-quality (read: polluted) water and crowded conditions — such as those found in China, where most tilapia is farmed.

When tilapia is farmed in proper conditions, it’s perfectly safe to eat. Ocean Wise (seafood.ocean.org) and the Monterey Bay Aquarium Seafood Watch (seafoodwatch.org) have searchable listings to help you identify safe choices. As a general rule, avoid all tilapia from China and be cautious about choices farmed in Taiwan or Indonesia. Safety aside, one downside of tilapia is that it’s lower in heart-healthy omega-3 fats than some fish, but an upside is that it’s lower in mercury. That latter point may be reassuring to pregnant and breastfeeding women.

Is fruit really too high in sugar?

There was a time when we didn’t question whether fruit was good for us. Today, many people avoid fruit (“It has so much sugar!”) while other people tell me, “I’m don’t care for vegetables, but I eat lots of fruit!” Fruit has a unique position in a nutritious diet. In terms of nutrients, it’s more like a vegetable. In terms of carbohydrate and energy (calorie) content it’s more like a grain or a starchy vegetable. One slice of bread or 1/3 cup of cooked grain has roughly the same amount of carbohydrate as half of a large banana or 12 cherries.

It’s true that whole fruit contains a fair amount of sugar, but it’s natural sugar, wrapped in a fiber-rich, water-rich, nutrient-rich package. And most people aren’t eating enough. From a nutrient standpoint, many fruits are rich in not just vitamins and minerals, but also phytochemicals, those natural plant-based compounds that may have a variety of health benefits, including cancer prevention and cardiovascular health. Pigment-rich berries and cherries are especially good sources of phytochemicals.

What are some handy phrases I can use when someone comments on my body or what I’m eating?

Before deciding what to say — or whether to say anything at all — get clear about what your boundaries are. For example, do you have a zero-tolerance policy about participating in talk about weight and food choices — your own and other people’s? If so, and if simply not responding and not engaging doesn’t feel like enough, here are some responses that can help shut down a line of questioning — or turn the question back onto the person who’s being frankly inappropriate:

• “Please don’t comment on my body … it feels creepy and weird.”
• “What an odd thing to ask/say out loud.”
• “I’m not sure why that’s funny. Can you explain which part is the funny part?”
• “I’m curious why you would ask me that?”
• “I’m not interested in discussing my/her/his/their body with you.”
• “I would rather enjoy my food than talk about it.”
• “Hmmm … that’s a really personal question to ask someone.”
• “Did you mean to say that out loud?”
• “I need to stop you right there. I’m serious … STOP!”