Whole wheat flour, the main ingredient in chapattis, is high in fiber (unless sieved), protein and minerals like iron, calcium, selenium, potassium and magnesium. Thus, nutrient content-wise, chapattis are healthier than rice.
Want a flatter, leaner tummy? Ditch refined grains like white bread and white rice, and eat more whole grains such as oatmeal, barley, bulgar, 100% whole-wheat bread, whole-wheat pasta, and brown rice, research has found.
Whole grains include, but are not limited to, amaranth, barley, brown rice, buckwheat, black rice, bulgur, corn, emmer, faro, freekeh, kamut, millet, oats, quinoa, red rice, rye spelt, wheat and wild rice. (This also includes whole grain flours, couscous, pasta and bread.)
White rice
When looking for grains that are easy on the digestive system, white rather than brown, black, or red rice may be a better option. Enriched white rice will have added vitamins and minerals, which enhance its nutritional value. Half a cup of long grain, dry, brown rice provides : 300 calories.
Wheat. Wheat, although found in a variety of different products ranging from fresh pastas to baked goods, may be one of the least healthy grains due to the fact it is often processed.
Basmati rice is a staple in the Indian diet. This rice is grown in India's desert regions, making it a good source of nutritive minerals like iron, zinc, and calcium. It's also high in dietary fiber and has a low glycemic index. This makes it an ideal grain to have in your meal plan following a healthy diet.
Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.
Refined Grains
Like refined sugars, they're digested by the first part of the small intestine, elevating blood sugar and leaving nothing for most of our gut microbes to eat. Some common refined grains: white flour, white bread, white rice; pastries, pastas and snacks made with white flour.
Buckwheat contains more fibre, potassium, vitamins and less saturated fat than oatmeal. When deciding what type of grain you should choose, it is important to remember that buckwheat has more fibre, potassium and vitamin B2 and B3 and less saturated fat than oatmeal.
Guidelines for an Anti-inflammatory Diet
Choose mostly whole grains as opposed to foods made from refined flours. Whole grains include millet; basmati, brown or wild rice; quinoa; amaranth; flax; wheat berries; barley; steel cut oats and buckwheat.
That's why the Healthy Eating Plate encourages choosing healthy protein foods. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.
The American Institute for Cancer Research (AICR) in Washington, DC, offers this answer: Since they are good sources of vitamin C and potassium, potatoes are more like vegetables than grain products, which is why the U.S. Department of Agriculture's Food Guide Pyramid groups potatoes with vegetables.
The foods with the longest time to digest are bacon, beef, lamb, whole milk hard cheese, and nuts. These foods take an average of about 4 hours for your body to digest. The digestion process still occurs even when asleep. Which means our digestive fluids and the acids in our stomach are active.
Otherwise known as ancient grains, super grains are a type of grain that have a great nutritional profile and promote some more health benefits over regular grains. Some of the key super grains include amaranth, sorghum grains, buckwheat, chia, farro, freekeh and teff.
Millets are often referred to as miracle grains because of their numerous health benefits and the fact that they can thrive in harsh, dry environments where other crops may struggle. Millets are a group of small-seeded grasses that are widely cultivated around the world, particularly in Africa and Asia.
The three most important food crops in the world are rice, wheat, and maize (corn). The three cereal grains directly contribute more than half of all calories consumed by human beings.