Rice vs roti: What is ideal for weight loss?

WEIGHT LOSS WORRIES:

Rice and chapati have often jeopardized our weight loss plans. Since we have grown up eating both, it is difficult to let either go. Starting a weight loss regime is easy but sticking through is where the issue lies. While not every diet plan would require us to give up foods we love, others may urge us to.

CARBS, OUR ENEMY:

CARBS, OUR ENEMY: This is because leaving carbohydrates majorly leads to massive weight loss for many. And in our Indian diet, the major carb components are rice and chapati. As numerous Indian preparations are wheat-based or rice-based, completely ditching rice and chapati is not right as well.

CHAPATI - THE WINNER:

CHAPATI - THE WINNER: However, when it comes to weight loss, the clear winner is chapati. While the difference between rice and chapati is not drastic, nutrient-value wise, the only major distinction lies in the sodium value. Rice, on one hand, has negligible sodium content. Chapati, on the other, has a drastic 190 mg sodium in 120 grams of wheat.

MAIN DIFFERENCE:

MAIN DIFFERENCE: Therefore, for those wanting to ditch out sodium from their diet due to medical issues, chapati is what you need to be knocking off. But why is it that chapati continues to be better for weight loss? Turns out, rice contains lesser dietary fiber, protein and fat when compared to chapati. Rice also contains higher calories and does not provide the same satiety two chapatis would give.

FOUR CHAPATIS A DAY:

FOUR CHAPATIS A DAY: But at the same, it is important to remember the portion size for either. Just because chapatis are better for weight loss does not mean that you overload your plate with them. Stick to maximum of four chapatis in a day.

DINNER AT 8:

DINNER AT 8: If you wish to consume chapati for dinner, then having dinner before 7:30 pm is advisable. It is necessary to listen to your body and know what suits your body best.

The only difference between the two is the fibre content. Foods with high fibre content make you feel full faster so you end up eating less.

Rice and chappati or roti are an important part of a meal in India, be it lunch, dinner or at times aloo ke paratha for breakfast. But with more awareness, besides diet fads taking over our consciousness, we now view them as carbs, which are often deemed unhealthy. Skipping carbs leads to faster weight loss and so rice and roti are seen as something that will interfere with your path to a fitter body.

What is healthier? 

Weight loss happens when there is an overall reduction in calorie intake, explains Anushka Baindur, senior dietician at Fortis Hospital. Rice and chapati, when taken in the same quantities, provide more or less the same number of calories. “So rather than opting for one over the other, more thought should be given to the quantity eaten, be it rice or roti,” she explains. An excess of either can lead to extra calorie intake, which can lead to weight gain.

Have a balanced meal

The only difference between the two is the fibre content. Foods with high fibre content makes you feel full faster so you would eat less. Among rice and wheat, whole wheat has the highest fibre content, followed by brown rice and then white rice. But even if the rice has a lower fibre content, it can be balanced by combining it with lots of vegetables and whole pulses, so that one also ends up eating a lesser quantity of rice. Hence, the message here is to eat either rice or roti within limits and balance the meal with a protein like dals, pulses or lean meat and lots of vegetables.