Tag Archives: rice

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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Indian Diet for Weight Loss

Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.

Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.

As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.

Some healthy Indian Diet Options for weight Loss

Khicdi: Dal(Split Pulses) and rice cooked together and generally  eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.

Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time . Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick. (more…)

— this article is written by a dietitian @ FitHo

Weight Loss Diets

Weight(Cr/freedigital)

There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.

High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).

Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. (more…)

— this article is written by a dietitian @ FitHo

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