For any given weight loss plan to be successful, it is mostly recommended to cut down on carbohydrates consumption and increase the consumption of protein. But in a country like India, when every meal is filled with carbohydrates in the form of rice and rotis, liming the consumption of this nutrient could be a tricky task. It is almost impossible to stop eating them completely. All you can do is have them in moderation. But most people find themselves trapped in the dilemma of what they should pick for dinner.
As you all know that one should always have a light dinner, leading Dietician for weight loss Avni Kaul shares which out of rice or roti is a better choice for dinner when your goal is to lose weight.
Rice or roti (chapati)
Roughly saying, there is not plenty of difference in the nutritional value of rice and. Both are obtained by processing grains and the sole major difference is the content of sodium. Rice has negligible sodium content while 120 gm of wheat has 190 mg sodium.
White rice is stripped of its essential nutrients, which are available in the bran and germ portion. So, it has more calories and fewer nutrients. 60 gm of rice has 80 calories, 1 gm of protein, 0.1-gram fat, and 18 grams of carbohydrates.
Nutritional value
Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat.
Besides, both rice and wheat have folate and iron in the same quantity.
Which is a better choice
Rice and roti, both have their own set of health benefits. On one hand, rice and dal when taken contain all amino acids and create a complete source of protein, which is missing in several plant-based food items.
On the other end, having roti made of sorghum, barley, finger or pearl millet, and a small amount of wheat as a binder will provide you with nutrients such as calcium, phosphorus, and zinc.
Both are good choices and can be taken on alternate days. But one has to be careful about the portion sizes and try to have dinner by 8 pm when the goal is to lose weight.
Also, having carbohydrate-rich foods late at night could lead to bloating and might cause a hindrance in the absorption of nutrients by your body.
Quantity of rice and roti to have
When compared to rice, roti is more filling. Rice does not give the same satiety as two rotis would give. This is due to rice having fewer dietary fiber, protein, and fat when compared to wheat.
A large bowl of rice has around 440 calories, which would be a large protein of your daily calorie consumption. For sustainable weight loss, you need to consume half a bowl of rice or 2 roti.
