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.
