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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.

Considerations -

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
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Is Rice Healthy For You?

Everyone seems to be doubtful on whether rice is healthy or unhealthy. Few believe that it is good for people in losing weight and some complain about the sugar content in it. Rice is rich in carbohydrates and is good for instant energy. It has advantages and disadvantages along, but it can be made healthy with a few variations.

Rice is not fattening if you eat it in a small portion in fact it is a good source of vitamins and minerals. These days brown rice is getting popular as a healthier substitute for white rice, as promoted by a few studies around the world. The studies confirm the fact that people who consume brown rice weighed less compared to people who consumed refined grains.

The not so healthy side of rice is that it is high in glycemic index that increases the blood sugar level (more…)

— this article is written by a dietitian @ FitHo