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It’s rice versus roti, and we’re here to tell you which one is healthier

Updated on:10 September 2020, 15:16pm IST
If you are confused between the nutritional benefits of rice versus roti, then we are here with some facts courtesy a nutritionist.
Nikita Bhardwaj
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Rice or roti–what’s your choice? Image courtesy: Shutterstock

Both roti and rice are staples in our diet. But as soon as you go on a weight loss plan, these two are suddenly dropped from your plate. They have always been accused of leading you towards weight gain. But unfortunately, you just can’t give them up—because both rice and roti help you get your daily dose of energy. 

That said, both these staples are also always in competition with each other. While some Indians swear that roti is the healthier option, others believe that rice has been getting a bad rep for no rhyme or reason. So today, we decided to get to the bottom of this endless debate and finally answer the question: rice or roti, what’s healthier? 

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Carbs is the common thread between roti and rice
If you’ll see the calorie chart then you’ll find that both roti and rice have carbohydrates. Although, there is no harm in consuming carbs, you need to exercise portion control. Plus, you need to be physically active to burn the energy and calories these foods give you. 

roti or rice
White rice in moderation is not all that bad but roti is better. Image courtesy: Shutterstock

But according to nutritionists, eating roti is much more healthier
Apart from carbs, roti is also rich in fibre and protein. Rice, especially white rice, offers these two nutrients in negligible quantities. What it has instead is starch.

Starch is very easy to digest and that’s why you quickly feel hungry even after eating a bowl full of rice. Whereas if you eat chapati, then the fibre in it will keep your gut health in check and you will feel fuller for longer. 

Do you know that around 120 grams of wheat contains 90 mg of sodium? And we all know how important sodium is for our health. Sodium helps in keeping the blood fluidity in control by retaining water. Thicker blood can lead to organ failures and heart ailments and that’s why this nutrient is also needed by your body. Rice, on the other hand, isn’t very high on sodium. 

“Roti is a high mineral food as compared to rice. Apart from sodium, roti also has a huge amount of calcium, magnesium, and potassium in it,” suggests Dr Meenaz Ahmed, consultant nutritionist, Motherhood Hospital, Bengaluru.

For those who are obese and diabetic, roti is the right choice
“If you are looking to lose weight or have diabetes issues, then also choosing roti is a wiser choice,” she explains. “You see there are two types of carbs–simple and complex. Rice is a simple carb which breaks down quickly and instantly releases glucose in the blood due to which sugar level in the blood shoots up. Whereas roti is a complex carb with low glycemic index, that’s why sugar levels stay in check if a diabetic eats roti,” Dr Ahmed says. 

roti or rice
Maintain your weight for overall well-being. Image courtesy: Shutterstock

Roti is the sure-shot winner of this battle
Even our expert says that if you want to choose between the two, then hands down roti wins it all. Having said that, she also mentioned that you should use multigrain flour for rotis for better nourishment

“Eating a roti doesn’t mean that you forget the portion size. Two palm-sized rotis in a meal is good enough if you want to lose weight. And if you want to eat rice, then a small bowl of it with one roti is enough,” she concludes.    

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.