Roti is a round flatbread native to the Indian subcontinent. It is popular in India, Sri Lanka, Pakistan, Nepal, Bangladesh, Maldives, Myanmar, Malaysia, Indonesia, Singapore, Thailand, Guyana, Suriname, Jamaica, Trinidad and Tobago, Mauritius and Fiji.
Roti aka chapati is not all about carbs. It also contains various micro-nutrients, protein and fiber, which is necessary for our body. A 6-inch chapati contains around 15 grams of carbs, 3 grams of protein, 0.4 grams of fat and 71 calories.
Roti - The winner
One medium-size chapati has 71 calories, 3 grams of proteins, 0.4 grams of fat and 15 grams of carbs.
On the basis of that you can decide how many chapatis you can have in a day. A small 6-inch chapati contains around 71 calories. So, if your lunchtime calorie intake is 300 calories, you can have two chapatis that will be 140 calories and the remaining can come from vegetables and salad that you eat with the chapatis.
One serving of chapati, contains 202 calories, five grams of fat, of which 1.3 gm are saturated, 31.5 gm of carbs and about 7.7 gm of protein. Brown rice on the other hand, contains 218 calories, 4.5 gm of protein, 45.8 gm of carbohydrate and 1.6 gm of fat.
It is believed to be a healthier option as compared to bread because during its preparation, the fibre is not removed, which is good for digestion and smooth bowel movement. Also, yeast is not added to make roti, which makes it an even healthier option.
Turns out, rice contains lesser dietary fiber, protein and fat when compared to chapati. Rice also contains higher calories and does not provide the same satiety two chapatis would give.
03/5Nutritional value
Chapati is made from wheat so it contains more nutrients as compared to rice. A small 6-inch chapati contains around 71 calories, 3 grams protein, 0.4 grams fat and 15 grams carbs.
Quantity of rice and roti to have
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.
Carbohydrates: Roti contains 46.13 g of carbohydrates per 100g. A medium-sized 40gms of roti will have 18.5gms of carbohydrates, comprising 68 calories. Fats: Roti contains nearly 9.2 g of fats per 100g. In a medium roti of 40gms, fats count up to 3.7gms and 33 calories.
For low-calorie roti, we will use rolled oats. On an average, Oats Roti contains about 70 calories. A small Oats Roti will give about 60 calories while a larger one will give 80 calories.
A regular intake of chapati, instead of rice and associated carbohydrates, will help you stay healthy and fit. If you wonder what makes chapati so healthy - this is what makes it so nutritious for our body. It contains rich protein, and it is low in fat, calories and carbohydrates as well.
Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.
Most women need 1,600–2,400 daily calories to maintain their weight. Most men need 2,000–3,000 calories. Eating fewer can lead to weight loss. Reducing the number of calories you eat per day can be an effective weight loss method ( 1 ).
Whole wheat flour, the main ingredient in wheat roti, is rich in fiber, protein, and minerals like iron, calcium, selenium, potassium, and magnesium. Fiber is good for weight loss since it makes you feel fuller for longer. So wheat rotis are definitely better for weight loss.
In fact, roti made out of bajra contains only 97 calories and makes you feel fuller for a long time. Eating bajra roti prevents you from gaining weight. As it is replete with fiber and vitamins, it improves your metabolism. Eating it also improves cholesterol levels.
It contains a good amount of calcium, magnesium, phosphorous and sodium and does not spike the blood sugar levels as quickly as rice. Dr. Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time.
A plain roti is an excellent source of soluble fibre, which helps lower blood cholesterol levels, prevents constipation and helps keep our digestive system healthy. Loaded with complex carbohydrates that give you sustained energy and it can keep you satiated for hours.
Whole wheat bread is extremely low in nutrition as compared to Roti. It is high in carbs and low in protein, fiber, vitamin and minerals. For example, a whole wheat bread may have added fiber but it is still low in vitamins and minerals.
Having them can prevent overeating and weight gain. Chapattis are rich in protein, which is inversely linked to belly fat. Apart from making you feel full, protein improves your metabolism and helps in effective calorie burning. It signals body to reduce your appetite.
It may make them feel gassy or have stomach distress. This makes them eat lesser quantity of roti, which may in turn help them with weight," says Makhija while explaining why roti often wins the weight loss battle.
“So rather than opting for one over the other, more thought should be given to the quantity eaten, be it rice or roti,” she explains. An excess of either can lead to extra calorie intake, which can lead to weight gain.
Some Disadvantages of Chapati
The common disadvantages of chapati include: People with celiac disease can not digest wheat chapatis. Wheat as gluten can lead to gastritis, lBS, acidity, and other digestive problems in some people. The most common side effects of wheat chapatis include eczema, rashes, and dryness.