Confused Between Roti Or Rice For Weight Loss? Read To Know Which Is Better For You (2024)

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.

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.