Hello everyone, welcome to Xherciser and this is NGF NOMI.
In today's post, we'll be talking about a very interesting topic which is
Chapati (Roti) vs Rice
Because these 2 things are cooked on a daily basis at our homes
But when it comes on health, weigh loss or fitness, then many people have this confusion that
Whether they should eat Chapati or Rice. So we'll clear this confusion in this post
That what should you choose. Let's start our post.
Before going on what should you choose among chapati and rice,
Let's know about the nutrition values of both.
Whereas in 1 cup rice you get, 240 calories, 53 gm carbs, 4.43 gm protein, 0.7 gm fiber and 0.8 gm fat.
After knowing the nutritional values, let's do a quick comparison.
And for that we're taking whole wheat chapati and white rice which are commonly prepared in our homes.
But before doing the comparison, you should know the serving size.
So I would like to tell you that 1 serving of rice is 186 gms which is the cooked weight
And if you'd compare the nutritional values of 1 servings of both,
You won't get much difference but definitely chapati has more fiber in it
Now this doesn't mean that you cannot eat white rice
And before going to any conclusion, let's discuss some more things
Chapati and Rice, both are primary sources of carbohydrates.
So I would like to tell you that there are 2 types of carbs, complex carbs and simple carbs.
GI of complex carbs are low and simple carbs are high
Now you would ask that what is GI. So GI is Glycemic index.
Means how fast food gets converted into energy in your body and how it spikes your blood sugar level.
Now, because GI of complex carbs is low, which means it digests slowly in your body
and doesn't spike blood sugar levels immediately
On the other hand, GI of simple carbs is high which means they digest fast and immediately spike blood sugar.
Now let's move on chapati and Rice.
Chapati is an complex carb whose GI is 62 and white rice is simple carbs whose GI is 73.
Now after seeing this, you might say that we should avoid white rice but wait
Before you decide anything, let's talk about their vitamins and minerals.
Rice contains B vitamins, Manganese, Selenium, Magnesium, Folate, etc.
On the other hand, chapati contains Vitamin B, E, Copper, Manganese,
Silicon, Sodium, Potassium, Calcium, Folate, etc.
Now after knowing much about chapati and rice, I would like to tell you that
you can include both in your diet because they both are sources of carbs
And people think that they get fat by eating carbs but I want to tell you that carbs donot make you fat.
But wrong choice, amount and timing do.
That means if you are eating carbs at correct time and correct amount,
then you don't have any loss be it chapati or rice.
And if you want to eat chapati, then I would suggest you to mix other grain flour in whole wheat floor
Because whole wheat contains gluten which makes you lethargic and
because of mixing other grains in it, the nutrient values will increase
And while kneading dough, do it for long time so that the digestion on chapati becomes better.
You can eat chapati in lunch or dinner but keep serving size in mind.
If you're choosing rice then there are lot of fancy rice like brown rice so avoid them because it's hard to digest those.
So choose white rice only. And while cooking rice, many people remove
the extra water and starch also gets removed
Don't do this because with that starch, nutrients also flow out.
So before cooking rice, wash them properly and soak in the water and
then cook in that water only so that nutrients remain entact.
And best time to eat rice is lunch. Just keep in mind the serving size
Because we fill our plate while eating rice and forgot about the portion size.
So you should consume recommended serving which is 186 grams cooked weight
And because the effectiveness of rice is cold, so avoid rice in dinner.
Mostly people do compare chapati and rice when they are on weight loss journey
Because they are informed that don't eat rice and chapati at night and follow low carb or crash diets
But I always suggest that if you want to loose weight in a healthy way, then take a balanced diet
And a balanced diet means a good combination of carbs, proteins and good fats.
In fact, 50-55% of recommended calories intake should come from carbohydrates.
Now for that, it doesn't matter whether you wat chapati or rice. They both are good sources of carbohydrates.
Just measure the quantity and eat and include physical activities in your lifestyle.
So the conclusion is that when next time somebody suggests you to avoid chapati or rice,
You calculate and analyse your body type, calories requirement and physical activities.
Then only take any decision. And my say is whether it is chapati or rice, you can have both.
Hope you comment the pos and your confusion might be cleared.
keep loving, keep supporting
I'll be back with the next post very soon.
As I always say follow your passion, follow your dreams and stay fit.