Table Of Content
Facts Checked
Roti vs Rice for Weight Loss: Which is Better for Weight Loss
Rice or roti? Which one is better for weight loss: this is a common discussion point, especially among Indians. These Indian staple foods provide vital nutrients but their glycaemic index and calorie content vary significantly. In this blog, let us learn about the nutritional differences between roti and rice, the importance of portion control, and how they affect your body during weight loss.
Table Of Content
Nutritional Comparison Of Roti And Rice
Here’s a comparison of the nutritional profile of roti and rice, according to USDA Values
| Nutritional Value Per Serving | White Rice (Cooked) – 100g | Whole Wheat Roti (2 No.s) – (45g) 5” Diameter |
| Calories (kcal) | 130 | 133 |
| Carbohydrate (g) | 28 | 21 |
| Protein (g) | 2.7 | 5 |
| Fat (g) | 0.3 | 3 |
| Dietary Fibre (g) | 0.4 | 2.2 |
Roti vs. Rice For Weight Loss
Let us look at the characteristics, the nutritional content of rice and roti, and their impact on our overall health to understand their benefits and drawbacks when including them in our weight loss plan.
-
Glycaemic Index:
Roti has complex carbohydrates that provide slow energy release during digestion. White rice, on the other hand, has a high glycaemic index, which causes a sudden spike in blood sugar causing hunger and cravings, making it less suitable for weight loss. [1]
-
Calorie Content:
Rice has fewer calories than roti, which may seem beneficial when following a low-calorie diet. However, most Indians are habituated to eating rice in higher quantities. Hence, it is important to consider the portion size to limit the calorie intake.
-
Protein Content:
Roti has a higher protein content than rice, which promotes muscle maintenance and satiety. So, if you are looking for an option to improve satiety with fewer calories, you can choose roti.
-
Fibre Value:
Whole wheat roti has more fibre than white rice, which helps with digestion, bloating, and appetite control. Roti, thus, is a superior choice for long-term satiety and digestion while limiting calorie consumption. [2]
-
Micronutrients:
White rice has fewer vital vitamins and minerals after processing. Meanwhile, roti has essential micronutrients, including iron, magnesium and B vitamins, that promote energy metabolism and general health. Hence, roti has a higher nutritional value, keeping you healthy while trying to lose weight. [3]
Considering these aspects, it is important to note that roti or rice is not entirely good or bad for weight loss. Roti is a more nutrient-dense and slower-digesting carbohydrate option , [4] while you can opt for rice in low quantities.
Let us now learn about the importance of portion size.
The Power Of Proper Portions
Portion size plays a significant role in weight loss, especially when you are trying to choose between the two Indian staples, roti and rice. One serving of cooked rice (1 cup would be around 100g) and two medium-sized rotis (about 45g), provide approximately the same calories. [5] You can combine one serving of rice or two rotis for one meal along with vegetables and the required amount of lean protein for a balanced meal. You can also opt for brown rice or other whole-grain rice for weight loss as the fibre content is slightly higher, which helps control blood sugar, prolongs satiety, while aiding smooth digestion. [6] You can have both rice and roti without sacrificing your weight goals, but maintain portion control. [7]
Remember that consuming the required quantity of protein, carbohydrates, healthy fats, fibre, vitamins, minerals, and water is important to fulfil the nutritional requirements and maintain your wellbeing. [8]
Takeaway
You now know that roti and rice have their advantages as long as you know your health goals and keep track of the portion size. Whole wheat roti is higher in fibre and protein than rice and aids digestion and satiety. Unprocessed rice along with vegetables and lean proteins, makes a balanced meal compared to white rice. If you want to keep your blood sugar levels in check, roti is a superior choice. [9] Well-balanced meals, quantity control, stress management, sleep enhancement, and proper hydration are essential for overall well-being. For sustainable weight management and a healthy lifestyle, make sure you consult a nutritionist.
Frequently Asked Questions
Both are good, but you must consider portion size if you choose rice.
Whole wheat roti has a lower glycaemic index than the white rice.
One cup of cooked rice (about 100g) and two medium-sized chapattis (about 45g) provide 130–140 calories.
If you replace the consumption of rice with other nutrient-rich foods, you will likely lose weight and your blood sugar levels will be regulated.
One cup of cooked rice (100g) and two rotis (about 45g) provide around 130–140 calories. The size of the rotis and the rice variety can affect this comparison
Roti is a better option due to its high protein and fibre content, which keeps you satiated and stabilises blood sugar levels. But portion control is crucial. White rice has more calories and can quickly increase blood sugar levels, impacting your weight. Eating your dinner close to bedtime can affect digestion.
Read This Next
Losing Weight Is Not a Herculean Task with Easy Calorie Loss Tips
Can You Lose Weight By Walking An Hour A Day?
Garlic for Weight Loss: Benefits, Nutritional Profile, and Recipes
Chia Seeds for Weight Loss Know The Benefits and How to Use Them
How Much Weight Can You Lose In A Month Under A Strict Diet?
