Rice or Roti- Which Aids in Weight Loss

While the reigning fitness fad has put a veto on the consumption of rice, it’s also true that it is one of the staple elements of Indian cuisine. As an alternative suggestion, many health experts have offered their recommendation for healthy roti for weight loss, but the nutritional and calorie content of the rotis (chapatis) is also under speculation. While the Indian cuisine is simply incomplete without these two staple diets, questions raised on the nutritional value of these edibles have put the normal people under deepest dilemma.

So, instead of brooding over this long-drawn confusion, here we are to tell the pros and cons of each of these staple edibles so that your choice becomes easier than ever before. Whether you ask about the best rice for weight loss or about the nutritional benefit of healthy rotis, the following information will serve you with the best details.

The Nutrients in Rice and Rotis

It’s pretty difficult to determine the nutritional benefit of rice and rotis, since both of these foods are equally enriched. Here’s a look into the nutrient content of rice and roti:


Starch and Protein

Both roti and rice comes with the similar quantity of carbohydrate and calorie, but nevertheless, roti is considered ideal because it is rich in protein and fibre content. On the other hand, rice is easier to digest because of its high starch content. But, roti being rich in protein takes longer time to get digested, thus roti keeps you full for an extended period of time. No doubt, this is a big plus for the weight watchers.


Both rice and roti are rich sources of Folate, a water-soluble B-vitamin. It should also be kept in mind that the Folate content in rice is much higher than rotis. So when there’s a conflict between brown rice and roti for weight loss, just check with your dietician what you need the most. If your body’s principal requirement is B-vitamin, eating rice will be the ideal option. Opt for brown rice if your body weight is also a major concern.


When it comes to the mineral content of these Indian staple foods, chapatis or rotis are way better than rice. Each serving of Roti comes with rich source of phosphorous, calcium, iron and potassium, while rice offers you mainly iron and pretty less amount of other minerals including potassium, phosphorous and magnesium. Also, unlike rotis, rice does not contain calcium.

The Outcome

It’s important to contemplate on the nutrient content of both rice and roti, before you decide which one is suitable for you. Because, while shedding the excess fat from your body, you also need to foster your health by providing necessary nutrients. Considering this perspective, rotis are way better options than rice when, your bodily requirements mainly include protein, fibres and micronutrients. On the other hand, rice is ideal when your requirement is essentially sodium.

The question of taking brown rice or roti for weight loss is subject to the health benefits of each of the edibles. Whole wheat and multi-grain rotis are mostly preferred when it comes to follow a diet plan for weight loss.

However, both roti and rice have similar glycemic index, which means both of them equally increase the blood sugar level. Thus, your weight loss plan is not only about consuming roti or rice, instead it’s about how much you eat them. It’s important to include the recommended quantity of both rice and roti in your diet, because portion size matters a lot to keep you fit and healthy at the end of the day.

So if you go for rice,you must be careful about which rice would be the best for you – White Rice or Brown Rice?