The importance of “R’s” in a balanced diet


The important R’s that I am talking about here is Roti and Rice. They both as a whole play an essential part in our Indian lifestyle. For many of us, our daily meal is incomplete without either rice, roti or both! However, a quiet a few weight watchers are between sixes and sevens as to which one to not choose and which one to choose!

Many are baffled and want to consume only the healthier option of the two.  However, there is no harm in eating both of them. Both fill the bill of deliciousness.

Most of the families eat roti’s made out of wheat. That is the most ideal option in any case. One would indulge into misi roti, bajra roti, ragi roti or jowar roti for healthier and stomach filling options.


  • Roti’s :


  • Roti’s are mainly made up of wheat flour.
  • Wheat flour contains at least 4 to 5 times higher amount of protein then brown and white rice.
  • As compared to rice, wheat has thrice more carbohydrate content and 10 times more of potassium
  • A figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood.
  • Roti has lower glycaemic index than brown rice. Glycaemic index is a figure that represents the relative ability of a carbohydrate food to increase the level of glucose. It has the lowest glycaemic Index when compared to brown & white rice. Blood sugar levels are maintained in the body longer if the glycaemic index is lower.
  • Roti would keep your stomach full for longer because it has 6 times more fibre content. Roti contains 6 times more dietary fibre content than brown and white rice.


  • Rice :

When we have rice, we tend to have it with daal, vegetables or curd and these accompaniments add to the health benefits of rice.

  • Important factors of rice are lost during its polishing.
  • If you want to feel full with fewer calories, brown rice is a better option.
  • From the angle of nutrition, there is not much difference between brown rice and white rice.

  • For a diabetic or a heart patient, it is advisable to choose roti over rice. The reason being roti lowers glycaemic index and raises the fibre content.
  • If you want to lose weight or maintain an ideal weight, roti is a better option for you.
  • If you are thin and want to put on more weight, then rice is an option for you.
  • If you are a rice lover, you can continue rejoicing its deliciousness but if at the same time your objective is to lose weighty then you must have a less intake of rice. You must have rice in small portions. Also, it is advisable to go for brown rice rather than weight in the case of weight loss.

Roti and Rice are more or less equivalent. They both are an integral part of our stable diet. You must make a right decision if you wish to choose one of the two.



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