Considering the nutritional value, chapati is the winner. But the thing to be kept in mind is the sodium content. Every 120 grams of wheat contains 90 mg of sodium.
Roti- The Winner
Chapati, however, comes out on top when it comes to losing weight. The only significant difference between rice and chapati, in terms of nutritional value, is the sodium content.
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. Rice contains less amount of phosphorus and magnesium as compared to wheat.
Bajra roti: Bajra is a highly nutritious flour that is the perfect substitute for wheat roti.
You must always remember that not only chapatis but even the vegetables and fruits you consume also contain some amount of carbs. In other words, the number of wheat rotis you can eat each day depends on how many calories you consume. For weight loss, four chapatis per day are recommended.
Chapattis contain more dietary fiber than rice. 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.
While many think that giving up on rice and roti in full entirety is an effective way to lose weight quickly, nutritionist Pooja Makhija recommends eating carbs all the way. According to her, carbs are the energy givers, sleep enhancers, mood lifters and hunger busters.
Tandoori roti is generally considered a healthier option than Naan as it is made with whole wheat flour and is not typically brushed with butter before serving.
Naan is usually much thicker than any type of roti and will have a more dense mouthfeel in comparison to roti. However, both of these flatbreads will be soft and chewy. No matter which type of Indian flatbread you choose, both are indispensable aspects of this diverse cuisine.
"The fundamental difference between the roti and the chapati is that you finish both sides of the chapati with fat, and then cook it again on the griddle," Kalyanaraman explains. "So, if you're making a roti, and you apply some oil on one side and cook it again on the griddle, it becomes a chapati."
In that sense, overeating a healthy food like roti can result in weight gain and fat accumulation. Another important factor here is that roti is high in carbohydrates. Carbs are necessary for energy but overeating them causes problems.
So you might fancy a bread, but find it difficult to digest. Roti, on the other hand, is prepared without any yeast. That's why it's a flatbread, and you're more likely to stay healthier while indulging in it. Given these considerations, roti is definitely a better, healthier option.
Bajra roti is beneficial for weight loss and diabetic patients because it has lower GI which helps regulate blood sugar levels. Bajra aids digestion, lowers cholesterol and protects against certain types of cancer. Just like regular wheat roti, you can make bajra roti with your vegetables/daal.
About 15-16 chapatis would account for your entire day's carb intake. But never forget, many other things that you consume are carbs too, such as sugar, milk and soda.
“However, when someone leaves or reduces the intake of wheat or rice, the body does not get enough amount of energy from an external food source. Thus, it usually attacks its protein sites and breaks them down to derive energy,” Chhabra adds.
Considered as the staple food in the South Asian Sub-continent, here roti is always preferred over any type of bread. The reason it is believed to be a healthy option is that roti is better for digestion and bowel movement.
Roti is typically a healthier option. It is made from whole wheat flour and water without added fat or sugar. It's also higher in fiber than many other types of bread, which can help you feel fuller for longer and support healthy digestion.
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.
Roti is also very versatile – different types of flours can be used to make it, and one can pick a flour that works the best for their diet. It is also oil-free, unlike a paratha, which makes it a better choice for weight loss.
“Essentially, a roti dough is a single dough which is made into balls and rolled out but it does not have multiple layers, which distinguishes it from a parota,” he remarked. Parota is comparatively expensive and takes more labour, said Dalal. Popular chef Ranveer Brar added, “Parota is richer than roti.
In short, how many wheat rotis can you consume in a day actually depends on your calorie intake. Having 4 chapatis in a day is considered optimal for weight loss.
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 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.