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

    By NCVC Staff | Published on Sep 23, 2023

    When it comes to our daily meals, rice and roti are the staples. However, as soon as we embark on a weight loss journey, these two items are often dropped from our plates. They have long been accused of contributing to weight gain. But let’s face it, we just can’t give them up because they provide us with the energy we need each day.

    That being said, rice and roti are in constant competition with each other. Some people believe that roti is the healthier option, while others argue that rice has been unfairly criticized. Today, we aim to settle this endless debate once and for all and answer the question: which is healthier, rice or roti?

    The Common Thread: Carbs

    If we take a look at the calorie chart, we can see that both roti and rice contain carbohydrates. While there is no harm in consuming carbs, it’s important to exercise portion control. Additionally, being physically active is key to burning the energy and calories provided by these foods.

    Why Roti Takes the Lead

    According to nutritionists, roti is the healthier choice compared to rice. Apart from carbohydrates, roti is also rich in fiber and protein. On the other hand, rice, particularly white rice, offers only minimal amounts of these nutrients. Instead, it primarily consists of starch.

    Starch is easily digestible, which explains why you may feel hungry shortly after consuming a bowl of rice. However, if you opt for chapati (roti), the fiber it contains will contribute to better gut health and keep you feeling fuller for a longer period.

    Moreover, did you know that around 120 grams of wheat contains 90 mg of sodium? Sodium plays a crucial role in maintaining blood fluidity by retaining water. Thickened blood can lead to organ failure and heart ailments, which is why your body requires this nutrient. Conversely, rice does not contain high levels of sodium.

    According to Dr. Meenaz Ahmed, a consultant nutritionist at Motherhood Hospital in Bengaluru, “Roti is a high mineral food compared to rice. Apart from sodium, roti is also a rich source of calcium, magnesium, and potassium.”

    The Right Choice for Obesity and Diabetes

    Dr. Ahmed also suggests that if you are obese or have diabetes, roti is the wiser choice. “There are two types of carbs: simple and complex. Rice falls under the category of simple carbs, which break down quickly and rapidly increase glucose levels in the blood. In contrast, roti is a complex carb with a low glycemic index, helping to regulate blood sugar levels for diabetics.”

    The Verdict: Roti Triumphs

    Considering all factors, roti emerges as the clear winner in this battle. However, it’s important to note that using multigrain flour for rotis can enhance their nourishing properties.

    “Eating roti doesn’t mean you can ignore portion sizes. Two palm-sized rotis per meal are sufficient if you want to lose weight. If you prefer to have rice, a small bowl of it combined with one roti is enough,” concludes Dr. Ahmed.

    In the end, the choice between rice and roti boils down to personal preference and dietary needs. Nonetheless, opting for roti can provide you with a healthier alternative that is rich in essential nutrients and can aid in weight management and overall well-being.

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