When it comes to weight loss, choosing the right foods is key in your journey to shed those extra pounds.
When it comes to weight loss, choosing the right foods is key in your journey to shed those extra pounds. Two staple foods that often come into the spotlight are roti (a type of Indian flatbread) and rice. Both have their pros and cons and what is most important is the time you choose to eat either of the two.
However, debate is still rampant whether you should include roti or rice in your weight loss efforts, or neither of the two.
Roti For Weight Loss
Roti, which is usually made using atta or whole wheat, is a staple in Indian food. Most Indians eat roti in all three meals of the day. This versatile base pairs greatly with various sources of nutrients, protein, fats, and fibre, and can also be made using healthier grains. As per a study published in the European Journal Of Nutrition, results predicted that high-fibre rotis can significantly lower blood glucose levels and hence aid people living with Type-2 Diabetes.
The pros of eating roti for weight loss, as compared to rice are:
Lower Calorie Intake: Roti is generally lower in calories compared to an equivalent serving of white rice, making it a good choice for those looking to control their calorie intake.
- Rich in Fibre: Whole-grain roti is an excellent source of dietary fibre, which will make you feel full and stop you from overeating.
- Complex Carbohydrates: Roti is primarily composed of flour which is a rich source of complex carbohydrates. Carbohydrates take time to be digested and help to stabilise blood sugar levels and reduce cravings.
- Versatility: You can prepare roti using various whole grains like wheat, millet, or oats, allowing for dietary variety and added nutrients. You can also grind chickpeas or pulses to create flour for your rotis.
However, choosing roti over rice can have some cons as well:
- Portion Control: While roti can be a healthy choice, portion control is crucial. Eating too many rotis can still contribute to weight gain.
- Caloric Additions: Ghee (clarified butter) or oil used during the cooking process, can add extra calories if you use too much of it.
Also Read:Pasta For Weight Loss? Here Are 7 Ways By Which Macaroni Can Boost Your Health
Rice For Weight Loss
Rice, on the other hand, is a less common choice in most weight loss diets. However, since each body is different, different weight loss journeys require different approaches. For some, rice can be a good addition to their weight loss diets:
- Energy Boost: Rice has a higher carbohydrate content, and can provide a quick energy boost, which can aid you during your fitness routine and weight loss exercises.
- Low in Fat: Rice is naturally low in fat and cholesterol, making it a heart-healthy option. This gives it an edge over roti, as it is often made using oil, which increases cholesterol.
- Variety: Just like roti, there are different types of rice, such as brown rice, which is rich in fibre and nutrients, and is a much healthier alternative to white rice.
However, some of the pitfalls of choosing roti over rice are:
- Higher Calorie Levels: White rice has a lot more calories than roti. It can make you want to overeat and in turn, consume even more calories.
- Blood Sugar Impact: White rice, in particular, can cause rapid spikes in blood sugar levels due to its high glucose levels, potentially leading to increased hunger and cravings.
- Less Satiety: Rice, especially when not accompanied by sufficient fibre and protein, may not provide the same level of satiety as roti, potentially leading to overeating.
Making the Right Choice for Weight Loss
As you can see, both roti and rice have their own significant pros and cons. So, your choice between the two should align with your overall dietary goals and lifestyle. If you need quick energy for physical activities, rice might be more suitable, while roti can be better for portion control and long-term satiety.
Also Read:Peanut Versus Almond Butter: Which Is Better For Weight Loss
What also matters is which grain of rice or roti you choose. Opting for whole grains like brown rice, multi-grains, or whole wheat can increase your fibre and nutrient intake and alleviate some of the cons of both roti and rice.
Ultimately, the key to successful weight loss is a balanced diet that includes a variety of foods, along with a commitment to an active lifestyle.
Read Next
Your Weight Gain Could Be A Sign Of Protein Deficiency: Here’s How A Lack Of Protein Causes Overeating
FAQs
So, your choice between the two should align with your overall dietary goals and lifestyle. If you need quick energy for physical activities, rice might be more suitable, while roti can be better for portion control and long-term satiety.
What is better for weight loss, rice or roti? ›
Roti is a healthier option compared to rice as it is made from wheat, which is high in fibre, protein, and minerals. It is also low in calories, making it a good option for weight loss. Roti is also a good source of energy, and it can keep you full for longer periods.
How many rotis should I eat in a day to lose weight? ›
For weight loss, four chapatis per day are recommended. If you follow intermittent fasting and are considering consuming 3 chapatis during lunch you must consider the calorie intake – by calculating how many calories 3 chapatis have along with calories in the vegetables and salad you consume.
What type of rice is healthiest for weight loss? ›
Eating whole grains like brown rice has been found to be really good for weight loss, with one study finding that people who regularly ate high-carbohydrate whole grains such as brown or coloured rice had a higher resting metabolism and didn't absorb as many calories during digestion [9].
How much rice is equal to one roti? ›
How Many Chapatis Is Equal To Rice? One standard-sized chapati is approximately equal to half a cup of cooked rice in terms of calorie content. However, the nutritional value may vary depending on the type of flour used and the specific recipe.
Should I stop eating roti for weight loss? ›
She recommends not eliminating roti from your diet, but practising portion control. You should try to strike a balance that preserves nutritional needs. Plus, you should eat a diet rich in protein and eliminate carbs.
Can I eat rice during weight loss? ›
Boiled white rice has a low glycemic index, due to which it helps in weight loss. Its consumption helps in controlling blood sugar levels and promotes increased satiety. The fibre content present in this rice helps in digestion.
How much rice can you eat a day to lose weight? ›
The NHS developed an average amount of rice recommended portions for healthy adults, 18-50 years old who do a moderate level of daily activity. Keep in mind this is a very general guideline. Women wanting to lose weight should eat about 37 g of rice per portion.
What is the substitute for roti for weight loss? ›
Bajra, or pearl millet, is another excellent choice for weight loss. It's rich in fibre, protein, and iron, and it also has a low glycemic index.
Can I eat only roti everyday? ›
It's completely fine to eat rotis daily. My recommendations are to just make sure you're getting enough physical activity to burn the calories you eat daily and to try to use whole wheat flour when making your rotis.
Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams.
What rice has no carbs? ›
It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!
Does not eating rice reduce belly fat? ›
Quitting rice alone is not a guaranteed way to lose belly fat. Belly fat, also known as visceral fat, is a type of fat that accumulates around the abdominal organs and can increase the risk of various health conditions such as type 2 diabetes, heart disease, and high blood pressure.
Can I replace rice with roti for weight loss? ›
The pros of eating roti for weight loss, as compared to rice are: Lower Calorie Intake: Roti is generally lower in calories compared to an equivalent serving of white rice, making it a good choice for those looking to control their calorie intake.
Should we eat rice or roti? ›
Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.
Which has more sugar, roti or rice? ›
Glycemic Index
Wheat Roti: Wheat roti has a lower glycemic index compared to white rice, resulting in a slower and more sustained release of glucose into the bloodstream. This can help maintain stable blood sugar levels and provide a more sustained energy release.
Which type of roti is best for weight loss? ›
Ragi Roti
Ragi, or finger millet, is an everyday dietary staple in many parts of India. Ragi roti is made from ragi flour and is one of the best roti for weight loss. These rotis are rich in calcium, iron, and fiber, which can help you stay full for longer and avoid overeating.
Which is better for weight loss rice or bread? ›
When looking at the nutritional content of a single serving of bread and rice, bread may be considered the healthier option. This is due to bread containing fewer calories and carbohydrates than rice. However, rice does contain more protein, vitamins, and minerals compared to bread.
Is roti better than bread for weight loss? ›
The majority of packaged bread is processed, therefore the dietary fibre content is minimal. Since roti is never processed, it retains its roughage. Therefore, it is preferable to rely on roti for your daily intake of roughage, which is essential for having easy bowel movements.
