Roti Vs Rice: What Is Healthier?

Indian food is incomplete without rice and chapati in the plate. Rice is the most common food consumed all around the world whereas roti is an unraised bread consumed mostly in India.The debate over the nutritional value of roti and rice always goes on. If consumed properly, none of them will cause adverse health effects. Roti can be made out of whole wheat flour or other whole grains. Rice comes in different varieties like brown, white, red, black with different processing method giving parboiled and mill rice. Both the food items have the same calorific value and carbohydrate content in them but nutritional value among them varies. The growing trend of fitness rage has put a question on the consumption of these staple food items.

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Let's compare the nutritional value of rice and roti and understand their health benefits 

Fiber

Chapati or rotis are high in fiber, mainly insoluble fiber which is much higher than brown rice. Fibre helps in slow absorption of sugar into the blood and maintain satisfaction for longer. This also helps maintain weight. Fiber prevents constipation and helps to grow good bacteria in your intestine.

Whole wheat or multigrain chapatis should be considered for proper benefit. Brown rice can be used instead of white rice to ripe the proper benefit.

Calorie

Both rice and roti contain equal calories. It all depends upon your quantity intake which is going to affect your weight. So, choose the right quantity of rice and roti, whatever you want to consume and spread it evenly throughout the day.

Folate

Both the food item contains folate but rice has greater folate quantity than roti. Folate is a water-soluble B-vitamin mineral which helps in easy digestion. So, as compared to roti/chapatis, rice is more digestible. Roti takes time to digest. Also, make sure you don't choose polished rice.

Carbs 

Carbohydrate is what is needed for energy. But too many carbs can increase your weight. So balance is the key. Although carb energy helps tackle stress. But while taking more carbs keep in mind that it is going to weight gain and diabetes as it releases insulin. Rice and roti are the main sources of carbohydrates in the Indian plate. Choosing the right quantity will help you tackle weight and insulin level.

Fat

Most of the cereal contains low fat. Rice and roti too contain little fat value. So, they can be taken without the guilt of consuming fat. What should be kept in mind is that high carb value can create a problem. Consume both food items in a balanced way.

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Phosphorus

Phosphorus is needed for bone health, kidney function, muscle contraction, normal heartbeat, and nerve signaling in the human body. Roti in comparison to rice is the better source of phosphorus. Also, brown rice can be consumed as a good phosphorus content source food items.

Protein

Rice and roti/chapati are not a rich source of protein. But rice contains amino acid lysine in small quantity which makes it a better source. However, it is suggested to couple your meal of roti and rice with pulses and legumes to add rich protein in your diet. Binging on roti and rice will not fulfill your protein necessity.

Both roti and rice can affect your health. You can balance your diet or weight by just limiting their quantity in your diet. As long as you can restrict your quantity intake, roti and rice do not matter. 

Also, nutrient level differs but watching the portions of both carbs can help. Add vegetables, pulse, yogurt, fruits, etc to your diet and balance your meal accordingly throughout the day. 

Read more at Healthy Diet