Roti vs Rice – Which One Is Healthier and Better for Weight Loss?

If you are trying to lose weight, you must have wondered whether roti or rice is better.

Both are an important part of our daily diet, but they affect our bodies differently. Let’s understand how they can help in weight loss.

Rice or Roti: What Is Best Option for Weight Loss

Nutrients

Both roti and rice are good sources of carbohydrates, but they have some differences.

Roti:

• Roti contains fiber, protein, iron, and magnesium. Wheat roti has complex carbohydrates that digest slowly, keeping you full for a longer time.
• Not just that, roti made from millets like bajra, jowar, chana, or barley has even more fiber and protein, making it even better for weight loss.

Rice:

• White rice has a high amount of carbohydrates but less fiber, so it digests quickly and makes you feel hungry sooner.
• However, brown and red rice have more fiber and antioxidants, which improve digestion and can help in weight loss. They also contain magnesium and vitamin B6, which boost metabolism.

Glycemic Index (GI)

GI tells us how quickly a food increases blood sugar levels. Foods with a high GI raise sugar levels quickly, while low GI foods release energy slowly and are considered better for health.

GI of Roti:

• The GI of wheat roti is around 30-55, which is in the low to medium range.
• Millet rotis like bajra, jowar, and chana have an even lower GI, making them great for weight loss.
• Since roti releases glucose slowly, it helps in controlling blood sugar and keeps you full for a longer time.

GI of Rice:

• White rice has a GI of 70-90, which is considered high. It digests quickly and increases blood sugar levels faster.
• Brown rice has a GI of around 50-55, which is lower than white rice, making it a better option.
• Red and black rice have more fiber and antioxidants, making them much healthier than white rice and beneficial for weight loss.

Hunger Control and Digestion

For weight loss, it is important to eat foods that keep you full for longer and prevent frequent hunger.

Roti:

Since roti has more fiber and protein, it keeps you full longer compared to rice.

Multigrain rotis (made with barley, chana, bajra, or soybean) are even more beneficial because they have higher nutritional value and slow down digestion.

Rice:

• White rice digests quickly, making you feel hungry again in a short time. Brown and red rice have more fiber, so they digest more slowly than white rice.

So, what should you eat for weight loss?

If you prefer eating white rice, pair it with dal, vegetables, or curd to lower its GI and slow down digestion.

If you need quick energy and want your food to digest faster, rice is a good option. But for weight loss, avoid white rice and choose brown or red rice instead.

If you want to stay full for a longer time, control your blood sugar, and reduce frequent hunger, roti is a better option—especially millet rotis like bajra, jowar, chana, or barley. These are great for weight loss too.

The best way to lose weight is to maintain a balanced diet. You can eat brown or red rice for lunch and fiber-rich roti for dinner.

Source:- 1. https://pubmed.ncbi.nlm.nih.gov/33336992/ 

2. https://pubmed.ncbi.nlm.nih.gov/31619639/ 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10609867/ 

4. https://pubmed.ncbi.nlm.nih.gov/39942075/ 

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10814883/