ROTI VS RICE
AS WE ALL KNOW
A Typical Indian meal is incomplete without roti and rice but along with this a very common ques=on arises .
WHICH ONE IS HEALTHIER? ROTI OR RICE LET’S TAKE A LOOK
Ro= 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 WHEAT ROTI ONE CUP COOKED RICE
|100 calories||242 calories|
|Complex Carbohydrates = 20g||Simple Carbohydrates = 53g|
|Burn fast & provide energy for a short period||Burn slowly & provide energy for a longer period|
|Protein = 3.5g||Protein = 4.43g|
|Fibre = 2.5g||Fibre = 0.7g|
|Fats = 0.7g(negligible)||Fats = 0.8g(negligible)|
|High in Calcium , Potassium, Iron, An=oxidants||Low in Calcium, Potassium, Iron|
ROTI PROVIDES HIGH MICRONUTRIENTS AS COMPARE TO RICE SO THE WINNE R HERE IS ROTI……….BUT ?????
BFF’s – RICE ‘N’ ROTI
Two ‘R’ Best Friends
DO YO KNOW ABOUT GLYCEMIC INDEX ?
Glycemic Index is a parameter of 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) =73 QUES ARISES : IS WHITE RICE BAD ?
ANS : NOT REALLY because we eat roti or rice along with other vegetables or dal or curry and glycemic index is a relative no. so it changes accordingly.
Now lets talk about RICE SEPARATELY:
There are incredible varieties of rice like white rice , brown rice, red rice , black rice , hand pounded 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 = COMPLETE PROFILE OF AMINO ACIDS
KHICHDI= great combo of rice and dal.
Resistant Starch in RICE ,therefore PREBIOTIC
Easier to digest than roti, LOW in fiber and not harsh on tummy that’s why it is an appropriate choice when suffering from : INDIGESTION ,DIARRHOEA , ANY GUT INFECTION.
TIPS WHILE MAKING AND CONSUMING RICE :
Do not remove starchy water off rice as it has lots of micronutrients.
Wash the rice & soak for few hours &then cook in the same soaked water.
Best =me to eat rice : LUNCH
BE CAUTIOUS IN DINNER : if you want to eat in dinner ADD BAYLEAF AND BLACK PEPPER .
NOW LET’S TALK ABOUT ROTI :
As we all know whole wheat is good but brings lethargy. SO , Do not consume in all the three meals a day .
There are incredible varieties such as jowar flour , Ragi flour, Whole Wheat , Wheat Bran and Besan
RIGHT WAY OF CONSUMING ROTI;
Longer you knead the dough ,softer will be the roti and faster digestion In Digestion Problems: 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 kneading as roti is rich in sodium. Tandoori Ro= is easily digested.
HENCE ; ROTI IS A BETTER OPTION BUT DON’T CUT BACK RICE.
CHOOSE WISELY because QUANTITY(HOW MUCH YOU EAT) AND QUALITY (WHOLE GRAINS OVER PROCESSED OR REFINED ) is what matters.