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Rice Or Roti

Rice or Roti

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An Indian meal is not complete without rice or roti or both. These staple elements of Indian cuisine are either a part of breakfast, lunch or dinner or all three. Both food items have similar carbohydrate levels and calorific value, but different nutritional value because roti contains more proteins and fibers than rice.

Nutritive value of rice (Raw, Milled) and wheat (Whole)

Rice (100 gm)
Glycemic index – 72/73
Calorie    - 345 kcal
Protein - 6.8 gm
Carbohydrate - 78.2 gm
Fat – 0.5 gm
Fiber – 0.2 gm

Wheat (100 gm)
Glycemic index – 62
Calorie – 346 kcal
Protein – 11.8 gm
Carbohydrate – 71.2 gm
Fat – 1.5 gm
Fiber – 1.2 gm    
                            
Role in weight management:-
For overweight:-

For those who are overweight & obese, roti is a better choice as it contains more fibers. 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 point for weight loss. Both rice and roti provide Folate, a water-soluble B-vitamin. Rice is a better source of Folate than roti.
Eating rice more often, more in quantity and especially at dinner can lead to weight and fat gain. Thus, nutrient content-wise, roti is healthier than rice with respect to weight loss.
For underweight:- no doubt rice is a better choice for an underweight person as it easily digested and has low fiber content than roti, thus helps in weight gain.

Role in diabetes:-
For people who maintain their diabetic diet plan, eating whole wheat roti is a better alternative than rice. White rice has a higher glycemic index than roti, which means, it increases blood sugar more rapidly. Thus roti is always a preferred option for diabetic individuals.

Glycemic Index:-
Carbohydrates such as fruits, vegetables, and grains are not metabolized into glucose at the same rate. Some are quickly digested; causing spikes in blood glucose and insulin release, while others are broken down more slowly, which impacts blood sugar and insulin levels to a much lesser degree. The glycemic index is a comparative measure of how quickly a carbohydrate is reduced into glucose. In general, foods with index values of 55 or less have a low impact on blood sugar levels and are considered most appropriate for diabetics. Index values between 56 and 69 are considered to have a moderate impact on blood glucose and insulin, whereas values of 70 or greater represent significant impact. The glycemic index of rice depends on whether the grain is polished or not, whereas the index of roti depends on the type of flour used.

Recommendations
If you are diabetic, eating either whole-grain roti or besan roti, Dalia, sooji is an excellent alternative. Roti is also a better staple than brown rice for diabetics, although brown rice contains many important nutrients and shouldn't be excluded from your diet. The GI index of brown rice is 68 while that of white rice is 72. White rice has a higher glycemic index than both brown rice and virtually all types of roti and is poorer in nutrients, so it shouldn't be relied upon as a dietary staple if you are diabetic.

I hope this information will help you to choose your main course of the meal according to your health issues. Stay healthy.

 

Nutritionist/Dietician
Diti Paul Bhattacharjee


 

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