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While both provide calories, whole wheat roti is richer in protein and fibre, whereas brown rice contains more nutrients and fibre compared to white rice
Roti is often recommended for diabetic patients, as it has a low GI ranging from 62 to 68, in comparison to rice, and raises blood sugar more slowly. (News18 Gujarati)
An Indian thali is considered incomplete without rice or roti and both are often compared in terms of their nutritional value. While both provide calories, whole wheat roti is richer in protein and fibre, whereas brown rice contains more nutrients and fibre compared to white rice.
Both have their own benefits, and the choice between rice and roti depends on factors such as health, lifestyle, and nutritional needs. Here’s a simple comparison between both, considering a few conditions to consume each.
Nutritional Comparison
Roti is high in fibre and protein, which helps keep the stomach full for longer and stabilises blood sugar levels. Rice is easy to digest as it is low in fat and light.
Digestion and Glycemic Index (GI)
Roti is often recommended for diabetic patients, as it has a low GI ranging from 62 to 68, in comparison to rice, and raises blood sugar more slowly. White rice has a high glycemic index (GI) of 73, which can cause a rapid rise in blood sugar.
Calorie Comparison
Rice: 100 grams of cooked white rice provides approximately 130 calories, 2.7 grams of protein, 28 grams of carbohydrates, and 0.3 grams of fat. A typical serving of 200 grams of cooked rice contains about 260 calories. Since white rice is polished, it has lower fibre content due to the removal of bran and germ.
Roti: 100 grams of roti (approximately 2.5 medium-sized rotis) provides about 250 calories, 9 grams of protein, 49 grams of carbohydrates, and 3 grams of fat. Roti, made from whole wheat flour, is rich in fibre and protein. If made with ghee or oil, the calorie content increases depending on the amount used.
For Weight Loss
Usually, experts and nutritionists suggest roti for weight loss journeys, as roti is beneficial in a low-calorie diet due to its high fibre content, which helps you feel full for longer.
Rice is easy to digest, but its low fibre content may leave you feeling hungry more quickly. In such cases, brown rice can be a better option due to its higher fibre content.
Benefits Of Rice And Roti
Rice is ideal for those with digestive issues such as acidity or an upset stomach, as it is light and easy to digest. It is also gluten-free, making it a good option for individuals with gluten allergies.
Roti made from whole wheat is a good source of iron, magnesium, and fibre, which provide long-lasting energy. It is beneficial for controlling weight and managing diabetes due to its high fibre and protein content.
