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| Rice vs Roti | which is a healthier option Rice or Roti? |
Roti and Rice are two staple elements of Indian cuisine and I'm sure they're part of your breakfast, lunch, dinner, or all three of them.
- But Which one is better Rice or Roti? Rice vs Roti.
- which is the best variety of both the grains?
- Do you eat the wrong grain daily?
Most of you definitely yes,
In this article, I will discuss Nutritional information on Rice and Roti, Glycemic index, Gluten, Which is Good for Daily Consumption?, Right way of consuming Roti and Rice?
Reading this article until the end will give you a better picture of what is right for you? and how you can consume it for maximum benefit?
Nutritional information on Rice and Roti:-
let us compare the nutritional information of White Rice and whole wheat roti as these are the two most common varieties that people consume nowadays.
So looking only at the macronutrients, roti wins and quite obviously, Because it is a whole grain which rises is not.
whole grains are way richer in vitamins and minerals, which support the functioning of the skin hair, and all other body parts.
Here we should also discuss the Glycemic index of rice and roti.
What is the Glycemic index?
As I'm sure that many of you would be concerned about it glycemic index or GI is simply a parameter of how food affects your blood sugar levels.
The Higher the glycemic index, the higher it will spike your insulin levels and that's kind of bad for you.
The glycemic index of the whole wheat roti is 62 while that is of white rice is around 73.
But does that mean white rice is bad? not really,
Do you eat only Rice or only Roti? no right.
so if you are having white rice which has high GI but along with that you consume fiber pack salad, curry, buttermilk, etc., the glycemic index changes and now it doesn't spike your insulin very high.
So the glycemic index or gi is a relative number eat rice or roti it depends on your overall meal.
Gluten
Now let's briefly talk about gluten, Gluten is a plant protein that is present in wheat, beat whereas rice is gluten-free.
So does that mean you shouldn’t eat wheat as the best new fad about gluten-free diets? not really,
one should only avoid gluten only one is allergic to it, that's obvious just as you'd avoid peanuts if you are allergic to them isn't it, well, minor digestive problems related to wheat consumption can easily be tackled which we will discuss later.
Now whatever we have discussed until this point is just the Half picture it was just about the most commonly used varieties of these grains in India white rice and whole wheat roti.
Which is Good for Daily Consumption?
But let's dig deeper and find out the best and healthy variety of both the grains for daily consumption
It's Rice:-
Talking about rice first apart from white rice, there are a lot more varieties which are now getting a popular one is Brown rice.
In the beginning modern science was all up for this whole-grain because it is high in fiber and is full of micronutrients.
While there are recent reports of brown rice has some anti-nutrients that hinder the absorption of vitamins and minerals so modern science is starting to change its stance and does not recommend it now.
However Farmers always know how to get the best out of rice, even Ayurvedic Scriptures mention it, it's called the art of Hand-pounding the rice.
So basically brown rice is beaten which removes the ante nutrients the fire takes which tend to bind with the vitamins and minerals making them not available for your body.
Which is the Best Rice for Daily Consumption?
So the best rice for daily consumption is Hand pounded rice, we commonly known as Semi Brown rice
We Indians have always been consuming Hand-pounded rice, which sadly now is confined to the grass cooks only
Ask the farmer which rice he eats and you're going to know"
Did you know that?
The white rice is that the polished rice has become a widespread practice only within the 1970s and therefore the reason for its popularity is simply the aesthetic appeal it has a longer shelf life and faster cooking line and you cannot really, be sure of what chemical has been used to polish the rice.alert-warning
So, switch to hand founded semi brown rice which has anti-nutrients removed offers complex carbohydrates that don't make your energy crash is not chewy, and doesn't take too long to cook as well
According to Ayurveda, the best variety of Rice is hand-pounded Raktshali, generally known as Red rice.
This Red rice has more micronutrients as compared to any other rice and is best for health although it's quite expensive and may not fit in your daily diet you can have it sometimes though for daily Consumption prefer semi brown rice.
It's Roti:-
Now let's come to roti, which is mostly made of whole wheat.
Needless to say, the refined wheat that is Maida is devoid of nutrition and should be avoided.
whole wheat is fine but it is the grain that brings the most lethargy that's what our ancient texts mentioned.
So you shouldn't eat it for all three meals a day.
Best way to consume Roti?
To minimize the effects of wheat, It is always good to mix it with other grains that is why multigrain flour is Highly recommended.
Whenever you buy whole wheat I suggest that you also buy Mixed Millet flour and blend (mix) them together With the ratio of 2:1.
Well, there's no hard and fast rule about the ratio the idea is to make the roti easy to digest and more nutritious, actually the practice of mixing different flours with whole wheat in India is quite common.
If you get flour prepared from a near or local mill make sure that they use cryogenic grinders as they grind the seeds with less heat and retain more nutrients else you can buy online as most Brands use cryogenic grinders.
Then if you are facing digestive issues after eating roti you can buy Wheat bran and mix it to make your roti even more fiber-rich, basically the best roti is the one which is made out of multigrain flour you can try different varieties not only it is tastier but also more healthy.
Now that we know the best Rice and best Roti.
Right way of consuming Roti and Rice?
Let us now discuss the most important part of the right way of consuming both these greens.
So that they don't harm us but give us the maximum benefit.
Rice
When it Comes to the rice, one common practice that I have seen is that people remove the starchy water of the cooked rice never do that as it is very rich in micronutrients.
Pre-Assess the amount of water that will be enough to cook the rice.
Then it is always best to wash the rice first and then soak it for a few hours before cooking the rice in which they were soaked because it is very rich in micronutrients
The best time to eat rice is at lunch it's good for breakfast as well but for dinner, it should only be consumed after adding a bay leaf and black pepper this is because rice is very cold impotency and eating them at night when your digestive fire is already low it can lead to indigestion and weight gain.
Adding a bay leaf and black pepper normalizes the potency to relatively hotter.
Roti
Coming to making roti one pro tip is that the more time you will take needing the dough the softer your roti turn out to be and the faster it will get digested.
if you have problems digesting ghee skip over Rotis instead put it and curries.
some other ways to get roti digested better is that by combining with cucumber salad for lunch and ginger salad for dinner
Did you know that?
If you eat roti made out of milk with something salty, the combination of salt and milk will produce toxins in the body. alert-warning
So following the above principles, a roti can be consumed at any time of the day but not more than twice a day.
Conclusion
In conclusion, the hand-pounded semi brown rice and multigrain roti are best for daily use. Also, it is clear how eating rice and roti only according to their macronutrients is not a very intelligent thing to do.
There is more to everything that is why Ayurveda stress is more on how to eat the food rather than the food itself both these grains are superfoods and have fed this country for generations go through rice and roti can rather should be a part of your fitness journey provided you eat them in the right manner.
In this video clearly explained that Rice vs Roti ( video in Telugu language )
FOODS & PRODUCTS RELATED TO ARTICLE (Not Sponsored)
Semi Brown Rice
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Red Rice (Hand Pounded)
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Mix Wheat Wheat and Wheat Bran in the 1:1 ratio for Multigrain Roti, or Whole Wheat, Mixed Millet Flour and Wheat Bran in the 2:1:1 ratio.
Whole Wheat Atta
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Wheat Bran
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Mixed Millet Flour
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Some other flours for mixtures
Besan (For Missi Roti)
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Ragi Flour
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Jowar Flour
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