Many people ask me ‘Rice vs Roti: Which is better for weight loss?’
It is a popular belief that switching rice with roti can help in weight loss.
Studies say that diet plays a very important role in weight loss. Keeping your carbs intake low and increasing your protein intake, can help in effective weight loss.
But having said that, in India, the two main staples – rice and chapati are both high in carbs. It is impossible to shun both from our daily diet. And according to Ayurveda, restrictive dieting does not bring long-lasting results. So, what is the key?
Well, moderation is the key. Rice and chapati, both have their own health benefits. So, rather than choosing one over the other, you can make a smart choice of portion control. But then which one to limit more?
The debate of rice vs chapati is never-ending.
Here are a few facts that can help you plan your diet better.
Rice Vs Roti – Nutritional Quotient
Studies show that there is not much difference in the nutritional value of rice and chapati.
Both rice and roti are obtained by processing grains. However, white rice loses most of the nutrients that are present in the bran and germ. Thus, it contains more calories and fewer nutrients. But if you are opting for brown rice or black rice, the nutritional value will be higher.
Chapati is made from wheat; hence it contains more nutrients as compared to rice. It is low in calories and contains essential nutrients like calcium, potassium, phosphorus, and magnesium. Apart from this, wheat contains more sodium than rice.
Rice vs Roti: Which is better for weight loss?
The carbs content
Both rice and roti are rich in carbohydrates. But there are two types of carbs–simple and complex. Rice is a simple carb. It breaks down quickly and easily, instantly releasing glucose in the blood. Wheat is a complex carb with a low glycaemic index. It takes longer to digest the roti and hence you feel fuller for a longer time.
The fibre content
Chapati is made from wheat which has higher dietary fibre content as compared to rice. This is why chapati is more filling and it is more effective in keeping your hunger pangs under control for a longer time. Rice does not provide the same satiety.
The level of satiety
White rice is a simple starch and is broken down rapidly in the body. This means rice is digested quickly by your body. The faster the digestion, the faster your body will signal your hunger hormones. Also, being rich in carbohydrates, rice tends to increase your appetite.
Also Read: Kanji: 9 Surprising Health Benefits of the Fermented Rice Beverage
Rice or Roti – Remember these weight loss tips
Control your portion
Whether you choose rice or roti, the most important thing to keep in mind is to control the portion. While roti is more filling, people often tend to overeat rice because of its poor satiety. So, be mindful when choosing your portion. Keep your plate small and eat only to satiate your hunger. You can consult a nutritionist to help you understand your body’s nutritional requirements and design a diet chart accordingly.
One of the best tips that can help control your portion is to drink a glass of warm water 30 minutes before your meal. You can also complement your meal with buttermilk. This too will make you feel fuller.
Eat your dinner before 7 PM
Ayurveda recommends having your dinner before 7 p.m. This has many benefits including weight loss. A study revealed that women who ate early dinner lost more weight and experienced faster weight loss. It further helps in burning fat, lowering your blood sugar, and improving your metabolism.
Furthermore, late eating is associated with obesity. A study found that for people who eat their dinner late at night, their fat-burning capacity is reduced by 10 percent as compared to those who opt for early dinner. In addition to that, eating early has other benefits like better sleep quality and better digestion, which further contributes to weight loss.
Be physically active
While choosing the right diet is important for weight loss, you don’t have to opt for a restrictive diet if you are burning enough calories during the day. Several studies have shown that a restrictive diet does not work in the long run. It can also lead to problems related to deficiency of essential nutrients. So, rather than cutting down on your important meals, focus on burning calories.
Even a 30-minute brisk walk is a good start to prepare your body for weight loss. Consider joining a gym class or a yoga session. Other activities like playing a sport, jogging, trekking, and dancing are also practical physical exercises that can aid in weight loss.
Practice mindful eating
One of the key tricks to losing weight naturally is eating mindfully. Keep the distractions like phones, TV, book, newspaper, or laptop away while you eat. Be thankful for the food and focus on how your body feels when you eat. Also, make sure to eat only till you are 80% full.
Mindful eating improves your digestion, helps you exercise better portion control, keeps you fuller for longer, and thereby aids in weight loss. As for choosing rice or roti, see how your body reacts to both and opt for the one that makes you feel lighter but fuller.
Rice vs Roti: Which is better for weight loss?
When it comes to a weight loss plan, opting for chapati over rice can have certain advantages. Though the difference is not drastic in terms of calories and carbs, chapati can keep you satiated for longer. But this does not mean you have to ban rice from your diet. You can opt for brown rice, black rice, or other less-processed rice. And if you love your white rice, then controlling the portion is the key!
