Brown Rice or Potatoes

I’m stuck on a cafeteria meal plan. Every morning they offer scrambled eggs with either plain brown rice or the choice of hash browns. From what I can tell, the potatoes are simple brown russet potatoes shredded and cooked on the griddle (very little grease). I’ve been choosing the BROWN rice thinking it a healthier choice than the potatoes and suffering no ill effects of weight gain. However, I want to make sure I am truly making the BETTER choice. Thanks!

Brown rice has more fiber compared to white rice, both are healthy. The potatoes you are eating are also ok. Ditch the scrambled eggs if you care about healthy.
Why not alternate brown rice and potatoes depending on what you feel like on the morning?

Really, no scrambled eggs? Eggs are an excellent source of protein.


potatoes are known to be one of the most satisfying foods out there, if weight gain is your thing. Also, letting them cool after cooking increases its resistant starch content; a real winner for the gut health. Same applies to allowing rice to cool.

See here for a reference:

I would personally avoid hash browns, due to the possible add ons, so if you cannot opt for normal potatoes, go for the rice.

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Also an excellent source of cholesterol, saturated fat, trans fats and choline, salmonella, etc.
Better of getting some beans.


I give you the other ingredients in the eggs, but most chicken are vaccinated against salmonella these days.
I suppose it depends where in the world this cafeteria is, and where they get the eggs from.


There is more to it than what is communicated in that article.

There are many myths regarding cholesterol. If the food contains cholesterol it doesn’t necessarily transfer into the blood.

There is no trans fats in an egg. If there are in your scrambled eggs it originates from a non stick spray or margarine. There are some saturated fats in eggs, roughly 3% nothing to be worried about unless your blood work has shown a high cholesterol level to begin with. You’d be better off omitting other fat sources, frites, pastries etc.

Choline supports several vital bodily functions such as Improving memory and cognition, protecting heart health and boosting metabolism.

Salmonella is a concern in many countries. I live in Sweden and where salmonella is basically nonexistent, largely due to rigorous animal and food protection regulations. Unfortunately many countries are not as fortunate. It is recommended to cook eggs (chicken >70°C) at a temperature of 75°C to kill the bacteria. Good hygiene is an effective measure to prevent from getting infected.

Eggs are full of important nutrients and you aren’t doing your self any favors if you avoid them.

Edit: laws → regulations, good pointer @mrtopher1980!


These are excellent points (I avoided saying “egg-cellent,” I think I deserve some credit). Lots of news recently questioning the link between fats/cholesterol and various health maladies. Nutrition is such a rabbit hole, saying something is “bad” or “good” is probably never accurate.


Everything in moderation, right?



if you eat one egg you lose 50 watts off your ftp. lol

I know I’m luckier than many regarding weight. But maybe 15 years ago I had at least 20 lbs too much on my due to little exercise and too much beer. Fortunately eating less and exercising regularly knocked that off quickly in addition to an extra 10 lbs on top of that. Sure it’s not losing 50lbs or 100lbs and I feel for people who struggle with their weight.

But I would drive myself mad if I banned a bunch of foods from my diet. would I like to drink beer every night? Yes. But that would not be the healthiest. Would like like to eat Buffalo wings 5 nights a week. Also yes. But I don’t do those things every night.

My goal for eating is typically to eat more fruits and vegetables and eat more chicken, pork, salmon.

I get if I was an elite athlete but I’m not so I just can’t bring myself to stress if I eat gas station fried chicken once every 6 months. :wink:


I am doing the chickens a favor by not eating eggs, specifically the egg laying hens that are breed to lay 300 eggs a year causing them immense suffering, only to be rewarded with a slaughterhouse afterwards. Or the 1 day old male chicks that get gassed of ground up alive on their first day of hatching. THere are no reasons, for nutrition, to eat eggs.

Nicotine protects against alzheimer = smoking is healthy
eggs contain nutrients = eggs are healthy
Just no.

That is a philosophical stance rather than a nutritional fact.


nutritional fact is eggs are not healthy.
Heck, legally they cannot be called healthy, nutritious or safe in the USA…the USA!

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USA is not equal to the World and there are a lot of things in the US that aren’t very healthy, but that is far beyond the topic of this thread.


Eggs in moderation. I tend to have them after a workout for protein intake.

I’d steer clear of the hash browns.

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Stick with the scrambled eggs :slight_smile: You can always ask how they are prepared, what you want is either with some added milk, or nothing added at all.

Some places add lots of cream, then its best to avoid. But either way, its not gonna kill you and generally good source of good fats and protein. 3 eggs are a good balance per my coaches.

Regarding the potato and brown rice. Like other have said, lots of fibre in brown rice, but potatoes are a good source of carbs as well.

If you have a workout that day, I would eat some potatoes since you’ll get more carbs in, but if you have a day off, some brown rice with lots of fiber can be good!

Its all about moderation, but if you are training, all 3 of those foods are very safe foods to have quite a lot of, since they are of good quality (if they don’t have lots of fats added…)


Settle down Jeanine Pirro…

Instead of regurgitating biased websites you looked up 30 seconds before posting, maybe look into WHY. It’s not what you think it is.

ETA: also please learn the difference between laws and regulations.


whatever breh, eggs are not healthy and cause immense suffering. Eat something else.
Back on Topic, eat the hash browns, eat the brown rice, both are fine.

Here in UK, eggs are seem as (within moderation) a very healthy source of protein. Ethics are an individual thing but nutrition wise I’d say eggs are a good thing