Roti Vs. Rice: Which Is The Healthier Choice For Your Diet?

The age-old debate of whether rice or roti is the healthier option continues to be a topic of discussion. In an interview with HT Lifestyle, Dr. Ginni Kalra, Head Dietitian at Aakash Healthcare Super Speciality Hospital in New Delhi, sheds light on this question.

According to Dr. Kalra, “roti offers more minerals and fiber” compared to rice. Both roti and rice are high in carbohydrates, but roti contains some protein and more fiber, nutrients that are lacking in white rice. Due to the simplicity of rice starch, you might feel hungry soon after consuming rice because it digests quickly and consists mainly of simple carbs.

Why Roti is Considered Healthier Than Rice

• Weight Management: Roti is a better choice for people with diabetes and those trying to lose weight. It has a lower glycemic index (GI), which helps control blood sugar levels more effectively than rice.
• Satiety and Digestion: The fiber in roti helps you feel fuller for longer and keeps your gut healthy. Rice, being a simple carb, digests quickly and can cause spikes in blood sugar levels.
• Salt and Mineral Content: Roti contains around 90 mg of sodium per 120 grams of wheat, which aids in water retention and regulates blood fluidity, crucial for preventing heart problems and organ failure. Additionally, roti is rich in calcium, magnesium, and potassium, essential minerals that rice lacks.

Nutritional Insights

• Obesity and Diabetes: Roti is a healthier option for those managing obesity and diabetes, as its complex carbohydrates and fiber help maintain stable blood sugar levels.
• Nutrient Density: Besides sodium, roti provides significant amounts of calcium, magnesium, and potassium, which are not present in rice.

In conclusion, while both rice and roti can be part of a balanced diet, roti is often considered the healthier option due to its higher fiber content, lower glycemic index, and additional minerals. This makes it particularly beneficial for those looking to manage their weight or control blood sugar levels.