The debate about whether to eat roti or rice when trying to lose weight has been ongoing. Many of us struggle with this dilemma when attempting to shed pounds. While some people completely eliminate both roti and rice from their diet, others seem to lose weight effortlessly despite consuming both.
In this article, we'll explore the expert opinion of Swati Bathwal, a public health expert and dietician, to help settle this debate.
Calories In Rice And Roti
Two rotis contain approximately 130-140 calories. Similarly, a half-bowl serving of cooked rice (about 100 grams) also packs around 140 calories. This means that whether you opt for two rotis or a half-bowl of rice with dal, your calorie intake remains roughly the same.
Which Rice Is Best For Weight Loss?
“The type of rice you consume also plays a significant role. For instance, eating thin rice can lead to quicker hunger pangs due to its low fiber content. In contrast, coarser varieties like Manipuri rice, which is higher in fiber, can keep you fuller for longer, reducing the likelihood of hunger pangs soon after eating,” said Swati.
Which Flour To Use For Roti During Weight Loss?
The type of flour used for rotis also impacts weight gain or loss. Avoid refined flour rotis, as they're processed and cause a sudden spike in sugar levels within an hour. Opt for fiber-rich flour rotis instead, which slow down sugar level increases. Consider alternatives like Barley, Jowar, gram, and multi-grain flour.
Best Time To Eat Roti Or Rice During Weight Loss
“When it comes to intermittent fasting, people often opt for two meals—one in the afternoon and one at night. Others prefer a heavier morning and afternoon meal, followed by a lighter dinner. Some individuals choose to have a full meal once and fruits another time. Regardless of your eating routine, consider having your main meal between 12-2 pm, when your metabolic rate is at its peak,” said Swati.
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Portion Size Recommendation For Consuming Roti Or Rice
“Portion control is crucial when it comes to rice or roti consumption. To put it into perspective, a plate full of rice is equivalent to approximately 7-8 rotis, which can lead to weight gain. Regardless of the type of flour or rice you consume, prioritise high-fiber options. Fiber promotes the growth of beneficial probiotics and good bacteria in the stomach. Additionally, minerals, multigrains, and millets present in rotis support weight loss efforts,” said Swati.
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