Roti or Rice, what you should eat to lose weight? Experts answer

When we talk of weight reduction, yes, diet becomes very important. In most cultures, including South Asian culture, rice is a staple and so is roti, which is also referred to as chapati or flatbread. Both are the main source of energy because they consist of lots of carbohydrates, but you might not know that they both have varying nutritional compositions and implications on weight reduction. We spoke to Kanika Narang, Deputy Manager, Dietitics Department, Indraprastha Apollo Hospitals who tells us what is more nutritional and that will assist you in making the decision which would be ideal for your weight reduction.

Nutritional comparison between roti and rice

Rice:

Dt. Kanika Narang describes rice as a cereal grain available in numerous varieties with white and brown rice being most popular. The nutritional content in a 100-gram portion of white rice is:

• Calories: 356 kcal
•  Carbohydrates: 78.2g 
•  Protein: 7.9g
• Fiber: 2.8g
• Glycemic Index (GI): 70-80 (high)

Roti:

Dt. Kanika Narang describes roti to be made mostly from whole wheat flour. A 100-gram portion of whole wheat roti has the following nutritional value:

•  Calories: 320kcal
• Carbohydrates: 64.17g
• Protein: 10.5g
•  Fiber: 11.3g
•  Glycemic Index (GI): 55-60 (medium)

How will it help in weight loss?

1. Calorie Content: At initial glance, roti does seem to contain higher calories compared to rice. Yet, roti is compactly filled with nutrients, so you're likely to feel full on a smaller amount. Rice, being less calorie-dense, may cause one to eat more to feel satisfied, which could result in increased total calorie consumption. 2. Fibre Content: Fibre is important for weight loss because it makes one feel full, enhances digestion, and maintains blood sugar levels. Roti, particularly when prepared from whole wheat, has much more fibre than white rice. This increased fiber content may contribute to a greater feeling of satiety over a longer duration, which might lower overall calories consumed during the day.

3. Protein Quality: Protein intake is crucial to support muscle maintenance during weight reduction and may even enhance the perception of fullness. Roti has higher protein compared to rice, and it might lead to improved appetite suppression and maintenance of lean body mass during weight loss.

4. Glycemic Index: The glycemic index (GI) is a measure of how fast a food increases blood sugar levels. Foods with a lower GI tend to be better for losing weight since they cause more stable blood sugar levels and less insulin spike. Roti is usually of lower GI compared to white rice, which can be useful for weight loss. 5. Processing and Refining: White rice is a refined grain, i.e., it has been deprived of its bran and germ layers, and thus it loses most of its nutrients. Whole wheat roti is prepared from less processed flour that contains more nutrients and fibre. Less processed foods tend to be healthier and better for losing weight.

6. Versatility and Portion Control: Roti can be simpler to portion control because it is of a standard size and shape. Rice, particularly when it is served in a bowl, can be more difficult to measure precisely, and this can result in overeating.

Making the right choice

Dt Kanika Narang mentions that although roti seems to have some positives over rice in terms of weight loss, let's keep in mind that a single food cannot make one lose weight. It's the balance and the overall quality of the diet coupled with regular physical activity that makes weight loss possible.

If rice is your staple food, then take these suggestions aboard:

• Opt for brown or wild rice instead of white rice for greater fibre and nutrient content.
• Use smaller bowls or measure out your portions to practice portion control.
• Eat rice with protein foods and vegetables to enhance satiety and nutritional content.

If you decide on roti:

• ·Have it prepared with whole wheat flour for optimal nutrition.
• Be careful of fats added during cooking or serving.
•  Combine with lean proteins and vegetables for an even meal.

"Although rice and roti can both fit into a healthy diet, roti, especially whole wheat roti, may possess some edge when it comes to weight reduction because of higher fibre and protein, lower glycaemic index, and less portion difficulty. The secret of effective weight reduction is overall food balance, portion control, and lifestyle," she added.