ROTI VS RICE
ROTI VS RICE
AS WE ALL KNOW
A Typical Indian meal in incomplete without roti and rice but along with this a very commen question arises.
WHICH ONE IS HEALTHIER? ROTI OR RICE LET’S TAKE A LOOK
Roti and Rice are staple food of indians. North Indians prefer ROTI(WHEAT) whereas South Indians prefer RICE.
WHO WILL WIN HERE?
ONE MEDIUM SIZED WHOLE ROTI
Complex Carbohydrates = 20g
urn fast & provide energy for a short period
Protien = 3.5g
Fibre = 2.5g
Fats = 0.7g(neligible)
High in Calcium , Potassium, Iron, An=oxidants
ONE CUP COOKED RICE
Simple Carbohydrates = 53g
Burn slowly & provide energy for a longer period
Protein = 4.43g
Fibre = 0.7g
Fats = 0.8g(neligible)
Low in Calcium , Potassium, Iron.
DO YOU KNOW ABOUT OLYCEMIC INDEX ?
Gycemic Index is a peremeterof how a food affects your BLOOD SUGAR LEVEL MORE GLYCEMIC INDEX = MORE INSULIN SPIKE which is not good for body.
GI(ROTI) = 62 GI(RICE) = 73OUES ARISES : IS WHITE RICE BAD ?
ANS : NOT REALLY becausewe eat roti or rice along with other vegetablesor dal or curry and gylcemic index is a relative no. So it changes acccordingly.
Now lets talk about RICE SEPARTELY.
There are incredible varities of rice like white rice, brown rice, red rice, black rice, hand punded rice, semi brown rice etc.
Out of these brown rice / semi brown rice are better because they :
Have no antinutrients
Rich in complex carbohydrates
Provide energy for long
Not chewy and doesn’t take too long time to cook.
Rice + Dal = COMPLETEPROFILE OF AMINO ACIDS
KHICHDI = great combo of rice and dal
Resistant Starch in RICE therefore PREBIOTIC
Easier to digest that roti.LOW in fibre and not harsh on tummy that’s why it is an appropriate choice when suffering from INDIGESTION DIARRHOEA, ANY OUT INFECTION.
TIPS WHILE MAKING AND CONSUMING RICE
Do not remove starchy water off rice as it has lots of micronutients.
Wash the rice & soak for few hours & then cook in the same soaked water.
Best = me to eat rice : LUNCH
BE CAUTIONS IN DINNER : If you want to eat in dinner ADD BAYLEAF AND BLACK PEPPER
NOW LET’S TALK ABOUT ROTI :
As we know all wheat is good but brings lethargy. So , Do not consume in three meals a day.
There are incredible varieties such as jowar flour, Ragi flour, Whole wheat. Wheat Bran and Besan
RIGH WAY OF CONSUMING ROTI :
Longer you Knead the dough, softer will be the roti and faster digestion in Digestion problem. Skip ghee over roti instead put ghee over curry LUNCH. Combine it with Cucumber Salad.
DINNER : Combine it with ginger salad for easy digestion.
Avoid adding extra salt while kneeding as roti is rich in sodium. Tandoori roti is easily digested
HENCE, ROTI IS A BETTER OPTION BUT DON’T CUR BACK RICE.
CHOOSE WISELY because QUANTITY (HOW MUCH YOU EAT)AND QUALITY (WHOLE GRAINS OVER PROCESSED OR REFINED) is what matters.