No Indian meal is complete without rice or roti or both. These staple elements of Indian cuisine are either a part of breakfast, lunch or dinner or all three. Nowadays people think that rice or roti is the sole reason for obesity. So, here I am going to give an account on Brown rice vs Roti topic. See this below…
Table of Contents
Brown Rice VS Roti:
Brown rice vs Roti is a very common and controversial topic; both these grains being the staple food in many parts of the globe. People blame rice for causing obesity, diabetes, and related conditions. Is it really true? let’s know here
Basically, we most commonly use polished/white rice, which looks white due to the removal of fiber-rich outer covering (husk and bran). During this process, most of the micro-nutrients (vitamins and minerals) are washed away. Thus white rice is devoid of B complex vitamins, iron, calcium, etc.
Whole wheat flour, the main ingredient in roti, is high in fiber (unless sieved), protein and minerals like iron, calcium, selenium, potassium, and magnesium.
A serving of white rice, which is equal to 1 cup, contains 242 calories, less than 1 gram of fat, 53 grams of carbs and 4.4 grams of protein. One serving of roti, which is equal to a 68-gram piece or a bit less than 2.5 ounces, contains 202 calories, 31.5 grams of carbs and about 7.7 grams of protein.
Roti contains 5 grams of fat, of which 1.3 grams are saturated. This is a consideration because limiting your intake of saturated fat can help lower your risk of high cholesterol and heart disease.
A cup of white rice contains less than 1 gram of fiber.
A serving of Roti, on the other hand, supplies 3.3 grams of fiber.
That’s 13 percent of the 25 grams of fiber women need each day and 9 percent of the 38 grams men should have daily. Fiber can help protect you from heart disease, lower your cholesterol level and prevent constipation. This is one of the differences in Brown rice vs Roti.
A 1-cup serving of white rice supplies 180 micrograms of folate, a B vitamin essential for DNA formation that also plays a role in the health of your hair, eyes, skin, and liver. That’s 45 percent of the 400 micrograms healthy adults need each day.
Roti supplies only 41 micrograms per serving.
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Other than folate, rice and roti only supply niacin in impressive amounts. A cup of rice contains 3.4 milligrams of niacin.
A serving of roti supplies 4.6 milligrams, which is one-third of the 14 milligrams women need daily and 29 percent of the 16 milligrams men require each day. Niacin supports the normal function of your digestive system and promotes healthy skin and nerves.
A cup of rice supplies 2.8 milligrams of iron, which is 35 percent of the 8 milligrams men need each day and 15 percent of the 18 milligrams women should have daily. Iron helps your body produce red blood cells. A serving of roti supplies 2 milligrams of iron.
While plain rice doesn’t contain any sodium, a serving of roti contains 278 milligrams. That’s 19 percent of the 1,500 milligrams the American Heart Association recommends making as your daily upper limit. Too much sodium on a regular basis can cause your blood pressure to increase, which raises your risk of heart attack and stroke.
1. Roti is higher in sodium and potassium content. Rice doesn’t contain any sodium (unless salt is added) and contains very little potassium. Thus for people on sodium & potassium restricted diets, rice could be a better choice than roti.
2. Rice is easy to digest as it is low in fibers. Thus for people with loose stools/diarrhea, indigestion, etc. rice is a good choice.
3. For people who manage their diabetes & diet plan, eating whole wheat roti is a better alternative. White rice has a higher glycemic index than roti, which means, it increases blood sugar more rapidly. Thus roti is always a preferred option for diabetic individuals.
4. For those who are overweight & obese, roti is a better choice as it contains more fibers. Eating rice more often, more in quantity and especially at dinner can lead to weight and fat gain.
Thus, nutrient content-wise, roti is healthier than rice. Brown or unpolished rice could be a good replacement for the white one which retains almost all micro-nutrients.