Which one is best Roti or Rice?
Which one is best Roti or Rice?
Roti and Rice are two staple elements of Indian people and I am sure its part of your breakfast, lunch, dinner or all three, but which one is better roti or rice? Which is the best variety of food grain. Are you eating the wrong grain on a daily basis. Most likely yes. In this blog I am going to debunk some of the biggest myths around these two grains as the knowledge about them in rare. Reading this blog till the end you clear ides as to what is best for you and how you should be consuming it for maximum benefits.
First of all comparing the nutritional information of whole wheat roti and white rice. As there are two most common varieties people consumes now a days.
One medium sized roti will give you 100 calories, 20 grams of complex carbohydrates, 3.5 grams of protein, 2.5 grams of fiber and negligible ( 0.7 grams) amounts of fats and 1 cup of cooked white rice will give you 243 calories, 53 grams of simple carbs, 4.43 grams of protein with negligible dietary fibers and zero fats. Si looking only at macros roti WINS and quite obviously because it is whole grain which rice isn’t. While grains are way more richer in vitamins and minerals and support the functioning of skin, hair and all other body parts. Here we should also discussed glycemic index of roti and rice as I am sure many of you would be concerned about it. Glycemic index or GI is simply a parameter of how a food affects your insulin levels and that’s kind a bad for you. Then glycemic index of whole wheat roti is 62 while white rice is around 73 but does that mean white rice is bad? NOT REALLY. Do you eat only roti or only rice? NOT REALLY. So if you are having white rice which is high GI but along with that you consume fibers packed curries, salad, butter milk etc. The GI changes and now it doesn’t spike your insulin very high. So glycemic index is a relative number. Eat roti or rice it depends on your overall meal.
Now, let its briefly talk about Gluten?
Gluten is plant portion which is present in wheat where as rice is gluten free. So does that mean you should not eat wheat as the west is screaming a new fad about gluten free diets? NOT REALLY. One should only avoid gluten, only if one is allergic to it. That’s obvious just like you would avoid peanuts if you are allergic to them, isn’t. Well minor digestive issues related to wheat consumptions can easily tracked which we will discuss later in this blog.
Now whatever we have discussed till this point is just the half picture. It was just about the most commonly used variety of both the grains for daily consumption. Talking about rice first, apart fr9m white rice there a lot more varieties which are now getting popular one is brown rice. In the beginning modern science was all up for this whole grain because it is high in fiber and full of micronutrient. Although recently reports are coming in according to which brown rice has some anti nutrients which enters the absorption of vitamins and minerals. So modern sciences begins to change its stance and now doesn’t recommended. However Indian farmers always knew how to get best out of rice. Even Ayurveda scripture mentioned it. Its called the art of hand pounding the rice. Basically brown rice beaten which removes the anti nutrients which have the tendency to bind with the vitamins and minerals making them not available for your body.
So which is best rice for daily consumption? It is hand pounded rice commonly know as semi brown rice. Yes we Indians always being consuming hand pounded rice which sadly now is confined to grass foods only. Ask a farmer which rice he eats there you will know. Did you know that white rice which is the polished rice has become a wide spread practice only in the 1970s and the reason for its popularity is just the esthetic peel it has and longer shelf life and faster cooking time. And you can’t really be sure of which chemicals is used to polish the rice. So switch to hand pounded semi brown rice which have anti nutrients removed offers complex carbohydrates it doesn’t make your energy crash, it is not chewy and doesn’t take too long to cook as well. According to Ayurveda the best variety of rice is hand pounded rakt shali commonly known as red rive. This variety has more micro nutrients as compare to any other rice and is best for health. Although it is quite costly and may not fit in your daily diet. You can have it sometimes though. For daily use prefer semi brown rice.
Now, coming to roti which is mostly made of whole wheat need less to say that refined wheat that is Meda ( मैदा ) is devoid of nutrients and should be avoided. Whole wheat is good but is the grain that brings most lethargy that’s what our ancient text tell us. So, shouldn’t consume it all three meals of the day. To minimize the effect of it, it is best to mix it with other grains. That is why multi grains flour is highly recommended. Whenever you buy whole wheat I suggest that you also buy mixed millet flour and mix them together in the ratio 2:1 well there is no hard and fast rule about the ratio, the idea is to make roti easy to digest and consume more nutrients. Actual, of practicing mixing of different flours in whole wheat is quite common in India of you get flour prepared from a local mill be sure that they use cryogenic grinders as they grind seeds with less heat and retain more nutrition. As you buy online most branded companies use cryogenic grinders. Then if you face digestive issues after eating roti you can buy wheat brown and mix it together to make your roti even more fiber rich. Basically best roti is the one which is made out of multi grain flour. You can tried different varieties not it is only tasty but also more healthy. Now that we know best roti and best rice.
Let us now discuss the most important part.
The right way of consuming both these grains?
When it comes to making roti one pro tip is the more time you kneading the dough, the softer your roti turned out to be and the faster it will get digested. If you have problem digesting wheat, keep ghee over roties instead put in curries. Some other ways to get roti digested better is that by combining with cucumber salad in lunch and ginger salad in dinner. Did you know that tanduri roti gets digested easily. Include it in your diet. Then if you need the dough using milk, then be cautious of the fact that if you eat roti made of it with something salty, the combination of milk and salt will produce toxins in the body. So following above principles roti can be consumed at any time of the day but not more than twice a day.
Coming to rice, one most common practice that people remove the starchy water of the cooked rice, don’t do that because it is very rich in micronutrients. Recess the quantity of water that will be enough to cook the rice. Then it is always to wash the rice in which they soak because it is very rich in micronutrients. The best time to eat rice in lunch. It is good for breakfast as well but for dinner it should only be consumed after adding bay leaf and black pepper. This is because rice is very cold in potency and eating them at night the your digestive fire is already low and it can lead to indigestion, weight gain and cough. Adding bay leaf and pepper normalize the potency to relatively hot in conclusion hand pounded semi brown rice and multi grain roti is best for daily use.
Also it is clear haw eating roti and rice only according to their macro nutrients is not a very intelligent thing to do. There is more to every food that is why Ayurveda stress more on how to eat food rather then the food itself. Both these grains are super foods and fed this country for generations. Both roti and rice can be rather should be a part of your fitness journey proved eat them in a right manner.
So, that’s all for this blog.
I hope you found it to be helpful, if yes then please show me your support by sharing this article.
Would you like to see more such comparisons, tell me in the comment box.
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| Roti VS Rice |
One medium sized roti will give you 100 calories, 20 grams of complex carbohydrates, 3.5 grams of protein, 2.5 grams of fiber and negligible ( 0.7 grams) amounts of fats and 1 cup of cooked white rice will give you 243 calories, 53 grams of simple carbs, 4.43 grams of protein with negligible dietary fibers and zero fats. Si looking only at macros roti WINS and quite obviously because it is whole grain which rice isn’t. While grains are way more richer in vitamins and minerals and support the functioning of skin, hair and all other body parts. Here we should also discussed glycemic index of roti and rice as I am sure many of you would be concerned about it. Glycemic index or GI is simply a parameter of how a food affects your insulin levels and that’s kind a bad for you. Then glycemic index of whole wheat roti is 62 while white rice is around 73 but does that mean white rice is bad? NOT REALLY. Do you eat only roti or only rice? NOT REALLY. So if you are having white rice which is high GI but along with that you consume fibers packed curries, salad, butter milk etc. The GI changes and now it doesn’t spike your insulin very high. So glycemic index is a relative number. Eat roti or rice it depends on your overall meal.
Now, let its briefly talk about Gluten?
Gluten is plant portion which is present in wheat where as rice is gluten free. So does that mean you should not eat wheat as the west is screaming a new fad about gluten free diets? NOT REALLY. One should only avoid gluten, only if one is allergic to it. That’s obvious just like you would avoid peanuts if you are allergic to them, isn’t. Well minor digestive issues related to wheat consumptions can easily tracked which we will discuss later in this blog.
Now whatever we have discussed till this point is just the half picture. It was just about the most commonly used variety of both the grains for daily consumption. Talking about rice first, apart fr9m white rice there a lot more varieties which are now getting popular one is brown rice. In the beginning modern science was all up for this whole grain because it is high in fiber and full of micronutrient. Although recently reports are coming in according to which brown rice has some anti nutrients which enters the absorption of vitamins and minerals. So modern sciences begins to change its stance and now doesn’t recommended. However Indian farmers always knew how to get best out of rice. Even Ayurveda scripture mentioned it. Its called the art of hand pounding the rice. Basically brown rice beaten which removes the anti nutrients which have the tendency to bind with the vitamins and minerals making them not available for your body.
So which is best rice for daily consumption? It is hand pounded rice commonly know as semi brown rice. Yes we Indians always being consuming hand pounded rice which sadly now is confined to grass foods only. Ask a farmer which rice he eats there you will know. Did you know that white rice which is the polished rice has become a wide spread practice only in the 1970s and the reason for its popularity is just the esthetic peel it has and longer shelf life and faster cooking time. And you can’t really be sure of which chemicals is used to polish the rice. So switch to hand pounded semi brown rice which have anti nutrients removed offers complex carbohydrates it doesn’t make your energy crash, it is not chewy and doesn’t take too long to cook as well. According to Ayurveda the best variety of rice is hand pounded rakt shali commonly known as red rive. This variety has more micro nutrients as compare to any other rice and is best for health. Although it is quite costly and may not fit in your daily diet. You can have it sometimes though. For daily use prefer semi brown rice.
Now, coming to roti which is mostly made of whole wheat need less to say that refined wheat that is Meda ( मैदा ) is devoid of nutrients and should be avoided. Whole wheat is good but is the grain that brings most lethargy that’s what our ancient text tell us. So, shouldn’t consume it all three meals of the day. To minimize the effect of it, it is best to mix it with other grains. That is why multi grains flour is highly recommended. Whenever you buy whole wheat I suggest that you also buy mixed millet flour and mix them together in the ratio 2:1 well there is no hard and fast rule about the ratio, the idea is to make roti easy to digest and consume more nutrients. Actual, of practicing mixing of different flours in whole wheat is quite common in India of you get flour prepared from a local mill be sure that they use cryogenic grinders as they grind seeds with less heat and retain more nutrition. As you buy online most branded companies use cryogenic grinders. Then if you face digestive issues after eating roti you can buy wheat brown and mix it together to make your roti even more fiber rich. Basically best roti is the one which is made out of multi grain flour. You can tried different varieties not it is only tasty but also more healthy. Now that we know best roti and best rice.
Let us now discuss the most important part.
The right way of consuming both these grains?
When it comes to making roti one pro tip is the more time you kneading the dough, the softer your roti turned out to be and the faster it will get digested. If you have problem digesting wheat, keep ghee over roties instead put in curries. Some other ways to get roti digested better is that by combining with cucumber salad in lunch and ginger salad in dinner. Did you know that tanduri roti gets digested easily. Include it in your diet. Then if you need the dough using milk, then be cautious of the fact that if you eat roti made of it with something salty, the combination of milk and salt will produce toxins in the body. So following above principles roti can be consumed at any time of the day but not more than twice a day.
Coming to rice, one most common practice that people remove the starchy water of the cooked rice, don’t do that because it is very rich in micronutrients. Recess the quantity of water that will be enough to cook the rice. Then it is always to wash the rice in which they soak because it is very rich in micronutrients. The best time to eat rice in lunch. It is good for breakfast as well but for dinner it should only be consumed after adding bay leaf and black pepper. This is because rice is very cold in potency and eating them at night the your digestive fire is already low and it can lead to indigestion, weight gain and cough. Adding bay leaf and pepper normalize the potency to relatively hot in conclusion hand pounded semi brown rice and multi grain roti is best for daily use.
Also it is clear haw eating roti and rice only according to their macro nutrients is not a very intelligent thing to do. There is more to every food that is why Ayurveda stress more on how to eat food rather then the food itself. Both these grains are super foods and fed this country for generations. Both roti and rice can be rather should be a part of your fitness journey proved eat them in a right manner.
So, that’s all for this blog.
I hope you found it to be helpful, if yes then please show me your support by sharing this article.
Would you like to see more such comparisons, tell me in the comment box.
Thank you
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