Which is Better Rice or Roti for Weight Loss

Roti and rice both are the most important food in India or you can say the main food of India. The peoples of our India takes paratha of potato or cabbage or cheese. peoples of our India can't imagine their foods without roti and rice. Because we have to take the pulses and vegetables with something. We take vegetables and pulses with the roti or rice as we want. But nowadays peoples thinking that rice and roti are the sources of carbohydrates and manure.

Which is Better Rice or Roti for Weight Loss




Peoples cut the carbs from their weight loss diet plan. That's why when peoples think to start the weight loss diet they cut the carbohydrates from their diet plan at first. Many peoples stop consuming roti and rice totally and also there are many peoples who think consuming rice can increase weight, that's why they eat roti but don't want to eat rice.

But what to eat roti or rice for weight loss? To explain it I want to say that roti and rice almost both have the same level of carbohydrates.

Roti and Rice Both have Same Carbohydrates


Nutritional facts and values of roti and rice are given below

Brown Rice- Energy Kcal 105.9, 22.4 gm carbs, 2.7 gm protein, 0.372 gm Fat, 1.32 gm Fibre, 3.4 µg Folate, 80 mg Phosphorus.

Parboiled Milled Rice- 105.4 Kcal Energy, 23.1 gm carbs, 2.34 gm protein, 0.165 gm Fat, 1.1 gm Fibre, 2.9 µg Folate, 42 mg Phosphorus.

Raw Milled Rice- 109.6 Kcal Energy, 23.4 gm carbs, 2.38 gm protein, 0.156 gm Fat, 0.84 gm Fibre, 2.7 µg Folate, 28.8 mg Phosphorus.

Wheat Flour- 98.7 Kcal Energy, 19.25 gm carbs, 3.17 gm protein, 0.459 gm Fat, 4.54 gm Fibre, 8.7 µg Folate, 94.5 mg Phosphorus.

Calories of Different Rice:

There are 35 gm carbohydrates in one cup of rice. The consumer will get 165 calories 3-4 gm protein in a cup of rice. Because of carbohydrates, the rice turned into glucose in gastrointestinal tract. 

White rice has a low fibre comparison with brown rice. Brown rice has more vitamins and minerals. There are manganese, selenium, phosphorus and magnesium in the brown rice.

  • Roti and rice both have carbohydrate and calory almost the same quantity.

  • There is the same glycaemic index in roti and rice. That means it is very beneficial to maintain blood pressure.

  • Rice and roti both have almost the same quantity of iron.

  • Roti is full of nutrition, but also thee is sodium. In 120 gm wheat flour atta has 190 milligrams sodium. But the rice doesn't have sodium.

  • Rice have more starch than atta, which is very beneficial to digest.

  • Rice has not any lower dietary fibre, but roti has more fibre and protein both.

  • Roti has potassium, iron, calcium, and phosphorus. Right there, rice doesn't have calcium and as well as it has low phosphorus and potassium.

  • Rice is very easy to digest because of starch. But roti takes more time to digest, that's why it can maintain the blood sugar level.

  • Rice has a lot of Follett. Rice also has more vitamin B than roti.


Now I hope now you understand that roti and rice both are very important. But the fact is how much roti or rice you are taking that matters. You should take roti or rice in a limit. So that's all for today thank you very much.
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