Is Roti Healthier Than Rice? This Is What Experts Say

1 chapati & 30 grams of cooked rice have the same calorific value, but roti has a high fibre content, which makes you feel fuller

Protein content of wheat is higher than that of rice, which is also low in both fibre and protein

Nutritional value of 1 whole wheat roti (30g) = 100kcal. It contains 21g carb, 2.5g protein, 0.5g fat, 3.4g fibre, plus sodium, zinc, magnesium

Nutritional value of 1 serving of cooked rice (30g) = 100kcal. It contains 21g carbohydrates, 1.5 g protein, 0.5 g fat and 0g fibre

Roti has fewer carbs, but because of fibre it comes under complex carbohydrates. Rice has simple carbohydrates, gets digested fast

Brown rice is less processed and polished, and has more fibre, vitamins and minerals

Roti has a glycemic index of 62 if made with wheat flour, compared to GI of white rice (73) and brown rice (68). GI of besan roti is just 52

Whole wheat roti keeps stomach full for longer, which may help in weight loss and is also good to treat constipation

Rice has less fibre, is easy to digest and hence can be consumed if you have loose motions

Rice is safer for people who are gluten sensitive and those with celiac disease

So, go ahead and eat both. Roti and rice are both good if taken in the right quantity.

Experts quoted: Clinical dietitian Garima Goyal, dietician Vaishali Marathe and clinical nutritionist Kalpana Gupta