New Delhi: Roti and rice are the staple food for people almost all over India. Without them, we can’t complete our meal. As both come under cereal groups, almost all nutritional values are similar and both of them provide us with energy. Whenever somebody goes on a weight loss diet, the first thing they stop consuming is roti and rice, the two essential dietary staples which are good sources of energy. South Indians will swear by rice as being healthier while North Indians will debate that roti is the healthier one out of the two.
But, which one is actually more healthy or do they have the same calorific values? To answer this, ABP Live sought the opinions of experts who gave us a clear idea regarding what to choose between roti and rice and under what circumstances.
Calorific Value Of Roti And Rice:
Clinical Dietitian Garima Goyal said, "If the calorific value of these two foods is compared, one roti and 30 grams of raw rice has the same, but you will feel fuller on consuming a roti, all thanks to its high fibre content. Also, the protein content of wheat is higher than rice which too results in a feeling of fullness on consuming chapati. Rice, on the other hand, is low in both fibre as well as protein, and will make you hungrier soon after its consumption. This implies that even though the two food items have the same calories, their macronutrient composition matters from where the calories are coming."
Carbohydrate Content Of Roti And Rice:
Now, speaking of the carbohydrate content in roti and rice, roti is said to contain complex carbohydrates while rice is said to contain simple carbohydrates.
In this regard, Vaishali Marathe, Chief Dietician at Medicover Hospitals, Navi Mumbai said, "Roti is made up of either whole wheat/ jowar/ bajra and it has fewer carbohydrates than rice. Because of the fibre contained in it, it comes under complex carbohydrates whereas rice comes under simple carbohydrates. The difference between the two is that simple carbohydrates get digested fast and since it doesn't contain fibre, it gets converted into glucose fast but complex carbohydrates digest slowly and also contain fibre which helps in satiety."
She also mentioned the nutritional value of roti of whole wheat saying that 1 serving = 30g ( 1chapati) = 100kcal, which accounts for 21g carbohydrates, 2.5 g protein, 0.5g fat, 3.4g fibre, and also other minerals like sodium, magnesium, and zinc.
Speaking about the nutritional value of rice, she added that 1 serving = 30g (1 bowl of cooked rice) = 100 kcal which contains 21g carbohydrates, 1.5 g protein, 0.5 g fat and 0g fibre.
From these values, it is clear that both roti and rice have the same amount of carbohydrates and fats but differ to some extent in protein and fibre content.
Kalpana Gupta who is a Clinical Nutritionist, Nutrition & Dietetics at Max Smart Super Speciality Hospital, Saket added, "As a nutritionist, I would recommend both are good if taken in the right quantity."
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Glycemic Index Of Roti And Rice:
Glycemic Index is the degree of rise in the blood sugar levels on the consumption of carbohydrate-rich foods.
Dietician Garima said, "Chapati made up of wheat flour has a lower glycemic index of 62 when compared to the glycemic index of white rice which is 73 and brown rice which is 68. Also, even chapati’s flour composition can be varied. Roti made with besan or chickpea flour has the lowest GI of 52. This doesn’t mean rice cannot be consumed. You can consume them but in moderation and preferably use brown rice as it is less processed and polished, with more fibre and vitamins and minerals too."
"Also, Eating a roti doesn’t mean that you forget the portion size. Two medium-sized rotis in a meal are good enough if you want to lose weight. But, then again if you are diabetic and you still want to eat rice, then a small bowl mix with vegetable/ soya chunks/ paneer can be eaten as it adds up the nutritional value of it and decreases glycemic load.", added Vaishali Marathe.
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A Comparative Analysis Of The Benefits Of Whole Wheat Roti And Rice:
Kalpana Gupta chalked out a comparative analysis of the benefits of roti and rice and said that whole wheat roti has high fibre content, so it keeps our stomach full for a longer time which may help in weight loss and is also good for people suffering from constipation, while rice being easy to digest and less in fibre, it can be consumed by people having loose motions.
Additionally, she also said that rice is safer for people who are gluten sensitive and with celiac disease as whole wheat chapatis contain gluten.