Which is Healthier – Rice or Chapati?
Both rice and chapati can be nutritious, but chapatis are a bit more nutrient dense than rice. Both of these foods are rich in carbohydrates. Though of equal caloric value, their nutritional value differs as chapati has higher amount of proteins and fibers than rice.
Rice is a starchy food which makes it easily digestible whereas chapatis get slowly digested which results in a feeling of satiety for a longer time and hence good for weight watchers, and helps to maintain blood sugar levels.
Let’s see which is healthier -
Macronutrients: A 1/3 cup serving
of rice contains – 80 calories, 1 gm protein, 0.1 gm fat and 18 gm carbohydrates, whereas, a small chapati contains 71 calories, 3 gm protein, 0. 4 gm fat and 15 gm carbohydrates, including 2 gm fiber.
Vitamins: Both rice and chapati provides Folate, a water-soluble B-vitamin. Rice is a better source of Folate than chapati.
Minerals: Each serving of chapatis provides you with calcium, phosphorus, iron and potassium whereas rice provides the same amount of iron but less phosphorus, potassium and magnesium. Rice doesn’t contain any calcium.
While chapatis are higher in fiber, protein & micronutrients than rice, they are also higher in sodium whereas rice doesn’t contain any sodium. If you are watching your sodium intake, then rice will be a better option.
One should opt whole wheat chapati or multi-grain chapati or brown rice, as they are healthier and much more nutritious. Both wheat and rice have a similar glycemic index which means that they raise the blood sugar level to the same extent. As long as you restrict the quantity, it does not matter what you eat. If 2 portions of cereals as 1 chapati and 1 small katori rice are consumed, it is definitely alright.
So, don’t just avoid rice, simply ensure the portion size of rice.— this article is written by a dietitian @ FitHo
Is Roti Chapati healthy?
Call it roti or call it chapati, it has been made the same way for hundreds of years and continues to be a staple food of many Indian diets.
But is the roti or chapati healthy? It depends – on what its made with and how its made. The traditional roti is made from ground whole wheat, and is roasted on a pan, or in an oven. This roti is healthy. It has got soluble fiber to help clean the plaque from your blood vessels, plenty complex carbs to give you sustained energy, proteins to help build and maintain muscle and almost no fat (till you add ghee to it). It has a low glycemic index, so it doesn’t make your blood sugar shoot up and then crash.
Some people are allergic to gluten, so for them roti can be made from bajra. Again, very healthy- contains fiber, complex carbohydrates, protein and low fat. What you should watch for is whether your rotis are being made from maida. Maida is refined flour and has the same effect on your body as sugar- makes you fat. Rotis can also be made from black chickpea flour. To add flavour, you can chop up cooked vegetables and mix them with the atta- like spinach, carrot, etc. Roti can be fattening, if you load it with ghee and oil.
Roti Trivia: Roti is a common term used for bread in many countries like Singapore, Malaysia, Thailand. But they’re not the same roti. In Thailand, the roti is actually a pancake, made from maida, and fried and loaded with goodies, like fruits, honey, condensed milk, etc.— this article is written by a dietitian @ FitHo