Rice, roti, and lentils (dal), three of the staples in every Indian diet, are not only high in nutrition but also beneficial for overall health and wellness. While some people enjoy having rice with lentils, there are those who relish consuming dal with roti. But which one’s a better combination? G. Sushma, Clinical Dietitian, CARE Hospitals, Banjara Hills, Hyderabad, sheds light on the same.
Nutritional Profile Of White Rice Vs. Roti
When consumed in moderation, rice and roti can be part of a healthy and balanced diet. They're highly nutritious and are known to provide essential vitamins and minerals to the body.
Let's take a look at their nutritional profile:
Roti:
- Made from whole wheat flour, roti contains more fibre, protein, and other essential nutrients compared to white rice.
- The higher fibre content in roti helps keep you full for a longer period, which can prevent overeating and aid in weight management.
- Roti generally has a lower glycemic index than white rice, meaning it causes a slower, steadier rise in blood sugar levels.
White rice:
- White rice is a good source of carbohydrates.
- It is very low in both fat and protein.
- Due to processing, white rice has a very low fibre content.
- White rice is fortified with essential vitamins and minerals lost during milling, such as iron, thiamine, and niacin.
Rice Or Roti: What Is Better With Lentils?
Culturally, white rice and lentils are a traditional and staple meal. Most people prefer eating rice with lentils, whereas roti is preferred with a different type of vegetable.
However, while this combination offers a good mix of essential amino acids, it may not be as nutritionally balanced as roti and lentils due to the lower fibre content of white rice, says dietitian Sushma.
She notes that combining roti with lentils provides a complete protein profile, as lentils are rich in lysine but low in methionine, whereas whole wheat in roti is high in methionine. Moreover, this combination is easier to digest for many people compared to white rice and lentils, she adds.
The Verdict
Both combinations are nutritionally beneficial, but roti and lentils might offer a slight edge in terms of fibre and overall nutrient balance.
Why White Rice Is Considered Harmful
While white rice is not inherently bad, it is less nutritious compared to whole grains, according to Sushma. She highlights that rice is high in glycemic index and, therefore, can lead to rapid spikes in blood sugar levels. Additionally, it is low in fibre content and may contribute to digestive issues and quicker hunger pangs, leading to more calorie intake and weight gain.
Also Read: Diabetes Diet: Manage Your Blood Sugar Levels By Adding These Grains To Your Diet
How To Ensure A Balanced Diet?
Rice, roti, or dal—whatever you choose, it is important that you aim to achieve a balanced diet without overeating. Here’s how you can accomplish this:
- Include a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Be mindful of portion sizes to avoid overeating.
- Ensure adequate fibre intake by consuming whole grains, legumes, fruits, and vegetables.
- Include diverse protein sources such as legumes, nuts, seeds, lean meats, fish, and dairy.
- Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil.
- Drink plenty of water throughout the day.
- Reduce your consumption of processed and sugary foods.
- Aim for a balanced plate with half vegetables, a quarter protein, and a quarter whole grains.
Conclusion
Both rice and roti provide various nutritional benefits. When paired with lentils, the benefits double up. But while white rice is a traditional favourite and a good source of carbohydrates, its lower fibre content and higher glycemic index make it less beneficial for health compared to whole wheat roti, which has more fibre, protein, and essential nutrients. However, at the end of the day, the key to a healthy diet lies in moderation and variety. Adding a range of fruits, vegetables, whole grains, lean proteins, and healthy fats to your diet while also ensuring mindful portion control helps ensure a balanced and nutritious diet.