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Roti vs Rice: Searching for a Healthier Alternative

Roti vs Rice: It is a common discussion topic in Indian food whether to eat roti or rice? Many people consider rice to be a weight gainer and consider roti to be a healthier option. However, nutrition experts say the matter is not that simple. According to the dietitian, ‘No one is better between roti and rice. The right choice depends on your age, physical activity, health condition and food intake.’

Roti or rice for weight loss?

Roti is usually made from whole wheat flour, which is high in fiber, protein, magnesium and B vitamins. A typical roti contains around 70-100 calories. White rice, on the other hand, is processed and has less fiber. Whereas brown rice has peel, due to which it is rich in nutrients.

Dietitian’s advice

One cup of cooked rice can contain 130-200 calories. Decisions should not be taken based only on calories. Dr. Archana explains that white rice has a high glycemic index (GI), which can cause blood sugar to increase rapidly. Whereas the GI of bread is generally low. It is important that rice be eaten with pulses, vegetables, curd or protein, which keeps blood sugar under control. If only bread is eaten and there are no vegetables, the benefits may be less.

Digestion and gut health

Rice is easier for some people to digest, especially those who are recovering from illness or have stomach problems. Rice is gluten-free, so it may be a better option for those people. On the other hand, the fiber of bread is beneficial for stomach health, which prevents hunger for a long time and provides relief from constipation. However, excess fiber may cause gas or bloating problems for some people.

Right choice for weight loss

Doctors say that ‘neither bread nor rice makes you fat’. Weight increases when you consume more calories than required. Many people lose weight by eating rice regularly, while some people are unable to do so by eating roti. The main thing is to have portion control and a balanced plate. Be sure to include carbohydrates (roti/rice), proteins (dal, paneer, egg), healthy fats and vegetables in the plate.