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.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
- Is it Safe to Take Caffeine During Pregnancy? How Much Is Safe? - May 14, 2024
- How to Make Your Morning Tea Healthy? 5 Must-Have Ingredients in Your Chai - May 11, 2024
- Guide to Eating Fruit for a Diabetes Diet - May 6, 2024