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Answer for Weight Loss ? Rice or Roti

छुट्टी के अवसर को राजमा पराठे के साथ अधिक स्वस्थ पौष्टिक बनायें rajma paratha Answer for Weight Loss - Rice or Roti -

No Indian meal is ever complete without Rice or Roti or both. These staple elements have been an integral part in any typical Indian diet. But off late, weight watchers have been avoiding rice. So how do you decide which is better when the fight is between ‘multigrain Roti and ‘Rice’? Let me help you to make your choices easier between Rice and Roti and learn which is best for losing weight ?

blog-Insert7Rice or Roti

  • Both these foods can be equally nutritious if you choose the right variety with minimum processing. White rice is known to be the refined type of rice.The process of refining rips off the fiber and almost all of the nutrients including fiber, plant proteins, vitamins and minerals.
  • Unpolished or not heavily polished Rice is known to be the most nutritious variety with higher content of fiber, vitamin B, magnesium, iron and zinc. The fiber in such rice, is tougher for the digestive tract to break down. It slows down the digestion process and help keep you full for longer and hence helps in weight loss.

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  • Similarly, other whole grains like ragi, jowar, bajra, foxtail millet, koda millet and barley undergo minimal processing which keeps all its nutrients intact. This ensures that you eat more natural, less processed food and get maximum nutrition.
  • Rice is a better source of folate per serving when compared to chapati. It is especially important for women who are pregnant or could become pregnant. Rice also provides the same amount of iron as that of chapati.


  • Brown rice is rich in selenium which will strengthen your immune system. This is crucial, especially if you’retrying to lose weight, as your body is adjusting to new diet regimens and can make you weak during the beginning stages of your diet.
  • When you consider wheat Roti and Rice, they have a similar glycemic index (GI), which means that the spike in blood sugar level is the same. But when you consider the other millets, due to its high fibre content, rise in blood sugar level is slower. This in turn curbs your food cravings indirectly leading to weight loss.


  • If you are watching your sodium intake, rice might be the better option. Rice doesn’t contain any sodium unless you add salt to it, but chapati/roti contains sodium.Too much sodium on a regular basis can cause your blood pressure to increase, which raises your risk of heart attack and stroke.
  • Kempner (Former Duke University medical researcher) developed the Rice Diet in 1939 which strictly focused on battling obesity and obesity-related diseases and had shown good results.
  • Rice is easier to digest because of its starch content, when compared to Roti. So it’s a good option for the people who have indigestion problem.

Rice is filling but not fattening. However, any food even Multigrain Roti can be fattening when consumed in excess or if the type of preparation is not healthy. So not only Multigrain Roti even Rice can be an answer for weight loss. Integrate rice that is not heavily polished into your diet and experience its weight loss benefits.

Rice lovers can understand more and develop proper dietary habits by registering yourself at BucketList Dreams. You can easily go ahead and relish your Rice as like Roti, provided you remain disciplined in the amounts you eat.

Want to lose weight by eating rice ?

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Consultant, Nutritionist.