Rice Vs Roti : What’s Best For Weight Loss || Which Is Healthier And Why?
Well, the age old war between rice and roti is still on!
No Indian meal is complete without having rice or roti
or both and we have been party
to numerous arguments in favor of each.
We have heard pretty much everything.
From “eating rice will give you diabetes”
to “going off wheat will help you lose weight”…
but do we really know our staples
and understand the whole controversy around it?
Hi, I’m Akansha Sinha, nutritionist
and founder of Beyond the Weighing Scale
and i’m here to help you understand the nutrient profile
of Rice and Roti and which one is healthier and why?
Rice is a cereal grain and is the
most widely consumed staple food
for a large part of the world’s population.
There are different varieties of rice like
white, brown, red and black and the nutrient
profile also changes according to the variety
that you eat.
In India, we largely consume polished white rice
that has been stripped off the husk and
During this process, the grain is free of
making the rice more digestible
and easy on your gut.
One bowl of rice gives you
100 Kcals, 23 gms of carbohydrate, 2 gms of protein and 0.1 gms of fat.
Rotis are made from wholemeal flour also
known as atta.
Variations of rotis are found in diverse cultures
across the globe and is normally eaten along
with cooked vegetables or curries.
Rotis made from whole wheat flour are a great source
of fiber, protein, iron and calcium.
One medium sized roti gives your 100 Kcals,
22 gms carbohydrate, 3 gms of protein and
0.5 gms of fat.
Now you might think, that one bowl of rice
and 1 medium roti give you almost same
macronutrients so what would be the distinguishing
It is they way these carbs are processed in
Polished rice lacks fiber and is primarily
simple carbs, your body quickly
converts them into glucose and releases it in your bloodstream.
This glucose is stored as an energy reserve,
is used for immediate functioning of your
body and the excess is stored in your body as fat!
Yes, you heard that right!
Any excess amounts of carbohydrates
are converted into fats and are stored in the body.
And it is because of this reason why you feel
sleepy or lethargic after consuming a huge
portion of biryani!
On the other hand, rotis are made from
whole wheat aata that has fiber and is made up of
This makes your body do all the extra work
to convert it into glucose and release it in your bloodstream.
The work that your body puts slows down
the release of glucose in the blood stream.
Rice and Roti both provide us with
essential carbohydrates that are needed for our daily
functioning so, the question here is what should you pick?
If you are someone trying to lose weight,
you need to pick your staples carefully.
When consuming rice, ensure that you combine
it with salad or a vegetable that has fiber
and protein from any of the dals or chicken.
The one thing that is crucial to your diet
is controlling your portion size to ensure
you do not eat extra carbohydrates
and as a result avoid storing them as fat.
Rotis are high in sodium and potassium.
Avoid adding extra salt while kneading the
and for those whose diet is restricted
it would be best to avoid having rotis.
If you are a diabetic, avoid consuming both
rice and rotis together.
Choose complex carbs over simple carbs like
oats, quinoa, rajgira to avoid instant release
of sugar in your bloodstream.
When consuming rice, keep your portions in check
and pair your carbohydrates well with
good fats, protein and fiber.
Rice is an appropriate choice when you suffer
from indigestion, diarrhoea or any gut infections
as it is easy to digest, low in fiber and
it is not harsh on your tummy.
So ladies, when we consider the complete nutrient profile of roti and rice,
rotis are definitely a better option.
But don’t you shy away from rice.
Carbohydrates are not your enemy!
It is the type i.e simple or complex, the
quantity i.e how much you eat and the quality
i.e whole grains over processed or refined
is what matters!
Until next time stay tuned and stay GLAMRS