The first advice that most people get when they embark on their weight loss journey is to cut carbs. And when we talk about the regular Indian diet, rice and chapati are two primary sources of carbohydrates. Both are an important part of our meal and ditching any of the two is actually not possible. In such a situation, a person is often in a dilemma of what to have and what to avoid.
If you are also facing a similar situation, then this article might help you:
The nutritional value
There is no drastic difference between rice and chapati. If we look into the nutrition value of the two, the only major distinction lies in the sodium content. Rice has negligible sodium content while chapati has 190 mg of sodium in 120 grams of wheat. So unless you have been specifically asked to have less sodium, there is nothing wrong in consuming chapatis.
Nutritional value of rice
Rice contains lesser dietary fiber, protein and fat as compared to chapati. It also contains higher calories and does not provide the same satiety that two chapatis can give. Having said that, it is easier to digest rice because of its starch content, whereas roti takes time to get digested. Rice also contains high amounts of folate, a water-soluble vitamin, which is good for your health. But the white rice available in the market is highly polished, which causes it to lose most of its micronutrients. So if you want to have rice, it is best to opt for brown rice.
Nutritional value of chapati
Chapatis are rich in fiber and contain a high amount of protein and healthy complex fats. Also, chapatis help you keep satiated for longer periods of time. It contains a good amount of calcium, magnesium, phosphorous and sodium and does not spike the blood sugar levels as quickly as rice.
What nutritionists suggest
Dr. Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice. You can also have missi roti or dal roti at night, as they contain more protein in comparison to normal chapati." She adds that it is good to have two chapatis, with a bowl of dal or a bowl of dry vegetables and a bowl of curd at night. But in case you are a hard-core rice eater and crave for rice at night, then make khichdi, but add lots of dal in it.
Mumbai-based nutritionist Niti Desai says that one can have any of the two, ultimately, it all depends on portion control. "If you are able to manage the portion and cut down the calorie, it is alright to have rice at night. But most of the people fail to do so and end up eating more rice. In such a situation, it is best to stick to chapatis," she said. She added that in place of white rice you should have brown rice. Even quinoa and plain daliya are better choices."
The verdict
Both chapati and rice are good for a healthy diet. All you need to do is practice portion control. But when we talk about weight loss, chapati is a clear winner.
FAQs
As compared to rice, chapati is more filling. Rice does not provide the same satiety as two chapatis would give. This is because rice contains fewer dietary fiber, protein and fat as compared to wheat. A large bowl of rice contains 440 calories, which would be a large protein of your daily calorie intake.
Which is better for dinner rice or chapati? ›
Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.
Should we eat chapati in dinner? ›
Dr. Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.
Should we not eat chapati and rice together? ›
Eating rice and chapati (flatbread) in the same meal is generally not recommended if your goal is weight loss . Both of these foods are high in carbohydrates and calories, which can make it harder to create the calorie deficit needed for weight loss .
Which takes more time to digest rice or chapati? ›
Rice and roti have similar carbohydrates and calorific value. now if we talk about what is easily digested then , Rice is easier to digest because of its starch content, whereas roti digests slowly. However, due to slow digestion roti keeps you full for longer, which is a big plus for weight watchers.
Which roti is best for dinner? ›
Bajra (Pearl Millet) Roti:
It is rich in iron, magnesium, and fiber. A nutritious traditional Indian roti preparation using bajra flour or pearl millet flour. Originating from Rajasthani cuisine, it is commonly paired with dry curries or sabzi for both lunch and dinner.
How many roti should I eat at night for weight loss? ›
You must always remember that not only chapatis but even the vegetables and fruits you consume also contain some amount of carbs. In other words, the number of wheat rotis you can eat each day depends on how many calories you consume. For weight loss, four chapatis per day are recommended.
Is 2 roti enough for dinner? ›
The number of rotis (chapatis) you should eat at dinner depends on individual calorie needs and activity level. Typically, one to two rotis with a balanced portion of vegetables and protein can make a satisfying meal. Adjust portion sizes based on hunger cues and dietary goals.
What is the benefit of night chapati? ›
Improved Digestion: According to Ayurveda, stale chapatis are lighter on the stomach than fresh ones. The ageing process reduces the moisture content, making them easier to digest. This quality mainly benefits people with weak digestive fire (Agni) or those experiencing indigestion.
How much rice is equal to 2 roti? ›
How Many Chapatis Is Equal To Rice? One standard-sized chapati is approximately equal to half a cup of cooked rice in terms of calorie content.
Late-night rice consumption can cause rapid spikes in blood sugar levels. Especially if the rice is consumed in large quantities. Elevated blood sugar levels can disrupt the body's natural circadian rhythm and interfere with sleep patterns.
What should be eaten first, roti or rice? ›
So if we eat rice first, we will have energy available earlier and feel fresh due to some of food digested within 1–2 hours. Whereas if roti is eaten first, then it takes longer to digest it, which means rice cannot be digested till roti is digested. Hence the energy is not readily available in shorter time.
Is rice better than roti at night? ›
Roti and rice are both healthy. Both of these provide the body with energy and essential nutrients. Roti is considered a healthier option because it contains more fiber and has a lower glycemic index than rice. If you eat chapatis at night, often overeating is dangerous for the body.
Which has more sugar, roti or rice? ›
Glycemic Index
Wheat Roti: Wheat roti has a lower glycemic index compared to white rice, resulting in a slower and more sustained release of glucose into the bloodstream. This can help maintain stable blood sugar levels and provide a more sustained energy release.
How to replace rice and roti? ›
Pulses with a low glycemic index and low calories, such as Bajra and Ragi, are some alternatives to wheat and rice. Bajra, a good source of fiber, can be consumed and used to make your regular chapatis. Whole grains that are rich in fiber and lower in carbs, such as oats, quinoa, barley etc, are suitable substitutes.
Which is better to eat rice or wheat? ›
Rice provides the same amount of iron as wheat but has less phosphorus, potassium and magnesium. It doesn't contain any calcium. Each serving of chapatis provides high calcium, phosphorus, iron and potassium compared to rice. Rice is easier to digest while wheet keeps you full for longer.
Why is rice good for dinner? ›
Is rice nutritious? Rice is a rich source of carbohydrates, the body's main fuel source. Carbohydrates can keep you energized and satisfied, and are important for fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.
Is white rice better than chapati for diabetics? ›
White rice has a higher glycemic index than both brown rice and chapati and is poorer in nutrients, so it shouldn't be relied upon as a dietary staple if you are diabetic. Updates From Lybrate: A Good and healthy Diabetic diet of nutritious products can help in managing the diabetes problem.
Is rice or chapati good for weight gain? ›
Both are good if consumed in a good amount, weight gain is simple if you are following a calorie surplus diet, which means you are eating more calories than you are burning, But rice are more starchy and have more glycemic index so, i'd say Rice can help you gain weight faster than chapati.
