Roti & Rice: Which one is better for us?

Roti vs Rice

Roti and Rice are two staple elements of Indian/Pakistani cuisine and I am sure it's a part of your breakfast, lunch, dinner, or all three. But which one is healthier roti or rice? Which is the best style of both? During this article, I'm visiting to debunk a number of the most important myths about these two brains. Because knowledge about them is rare, reading this blog till the tip, you may have a transparent idea of what's best for you and the way you must be consuming it for max benefit.

So, without wasting your precious time, let’s start our discussion.

Now, allow us to compare the nutritional information of whole wheat roti and polished rice which are the foremost common food items consumed by people nowadays.

One medium-sized roti will provide you with around 100 calories, 20 grams of complex carbohydrates, 3.5 grams of protein, 2.5 grams of fiber and a negligible amount of fats on the opposite hand, one serving of cooked rice will offer you 242 calories, 53 grams of easy carbs, 4.43 grams of protein with negligible dietary fiber and almost zero fats. So, looking only at macros, roti wins and quite obviously because it's a whole grain which rice isn't.
Vitamins and minerals level are far richer in whole grains which help plenty in the proper functioning of hair, skin, and other body parts.

At this stage, it's important to debate the Glycemic Index of both Roti and Rice.
As I'm sure many of you'd fret about it glycemic index or GI is just a parameter of how a portion of food affects your glucose levels.
A higher glycemic index, ultimately it'll spikes insulin levels, and it's not good for you in the least bit.
The glycemic index of whole wheat roti is 62, while that of rice is around 73.
But does that mean rice is bad?

Not really.

Do you eat only items like Roti and Rice?

No right!!!

So if you're having polished rice which has high GI but together with that you just consume fiber-packed curry, salad, buttermilk, etc., the GI changes and now it doesn't spike your insulin very high.
Now let's briefly discuss gluten.
Gluten could be a plant protein that is present in beet, whereas rice is gluten-free, so does that mean you ought to not eat wheat because the west is screaming the new fad about gluten-free diets?

Not really!!!

You should avoid gluten, if you're allergic thereto, just like, you'd not consume peanuts, if you're allergic to those.

Isn't it well?

Minor digestive issues associated with wheat consumption can easily be tackled, which we will discuss later during this blog.

Till now, we've just discussed the half picture of this aspect. It had been almost the foremost commonly used sorts of these grains in India & Pakistan, whole wheat roti and polished rice.

Let’s learn, which sort of both the grains is best for daily food consumption!!!

Talking about rice first, other than polished rice there are lots more varieties which are now getting popular. One is rice.

In the beginning, modern science was all up for this whole grain because it's high in fiber and is stuffed with micronutrients, although recent reports are coming in step with which rice has some anti-nutrients, which hinder the absorption of vitamins and minerals. So modern science is setting out to change its stance and now doesn't recommend it however Indian/Pakistani farmers always knew a way to get the most effective out of rice, and even ayurvedic scriptures mention it. It is commonly known as the Art of Hand Pounded Rice.    

Roti

    
So, rice is beaten which removes the anti-nutrients. The physics tend to bind with the vitamins and minerals, making them not available to your body, so which is the best price for daily consumption?

It is hand-pounded rice commonly referred to as semi rice.

Yes, we people of the sub-continent have constantly been consuming hand-pounded rice, which sadly now's confined to the grassroots. Only ask a farmer which rice he eats and you'll know.

Did you recognize that polished rice which is that eating rice has become a widespread practice?

Only within the 1970s and therefore the reason for its popularity is, just the aesthetic appeal. It's a longer period and faster cooking time and you cannot make sure of what chemical has been wont to polish the rice. So switch handy pounded semi rice, which has anti-nutrients removed offers complex carbohydrates, doesn't make your energy crash isn't chewy, and doesn't take too long to cook in addition.

According to Ayurveda, the simplest sort of rice is hand-pounded Rakt Shali, commonly called red rice. This variety has more micronutrients as compared to the other rice and is best for health, although it's quite costly and will not slot in your daily diet.

White Rice

You can have it sometimes, though for daily use prefer semi-rice.

Now coming to roti which is generally fabricated from whole wheat. Needless to mention that refined wheat that's maida, is empty of nutrition and will be avoided. Whole wheat is sweet but it's the grain that brings most lethargy, that is what our ancient texts tell us. So you ought to not consume it all told three meals of the day, to attenuate the effect of wheat.

It is always best to combine it with other grains that's why multigrain flour is very recommended, whenever you get whole wheat, I suggest that you simply also buy mixed millet flour and blend them in an exceedingly ratio of two to 1.

Well, there's no hard and fast rule about the ratio, the concept is to form the roti easy to digest and more nutritious.

The practice of blending a different variety of flours with whole wheat is sort of common in India and Pakistan. If you get flour prepared from a neighborhood mill, make sure that they use cryogenic grinders, as they grind the seeds with less heat and retain more nutrients else you'll be able to buy online as most plants use cryogenic grinders. Then if you face digestive issues after eating roti, you'll buy wheat prawns and blend them to create your roti even more fiber-rich.

The best roti is the one that is created out of multi-grain flour. You'll try different varieties, not only it's tastier but also more healthy.

Now that, we all know the simplest roti and best price.

Let us now discuss the foremost important part, the correct way of consuming both these grains, so that they do not harm us, but rather give us the utmost benefit.

When it involves making roti, one pro tip is that the longer you'll take kneading the dough, the softer your roti proves to be, and also the faster it'll get digested.

If you have got problems digesting wheat, skip ghee over roti, instead, put it in curry another thanks to getting roti digested. Better is that by combining with cucumber salad in lunch and ginger salad in dinner.

Did you recognize that tandoori roti gets digested easily, included in your diet?

At times, then if you knead the dough using milk takes care of the fat, that if you eat roti made out of it with something salty the mix of milk and salt will produce toxins within the body.

So following the above principles, roti is often consumed at any time but less than twice every day.

Coming to rice, one common practice, that I've got seen is that individuals remove the starchy water off the cooked rice.

Never try this because it is extremely rich in micronutrients.

Pre-assess the amount of water that will be enough to cook the rice, then it's always best to clean the rice first then soak it for some hours before making it.

Roti vs Rice

Cook the rice during which they were soaked because it's very rich in micronutrients. For lunch, it's more suitable to have rice in your meal.    
It's good for breakfast similarly except for dinner it should only be consumed after adding herb and black pepper. This is often because rice is extremely cold in potency, and eating them in the dead of night when your digestive fire is already low, can cause indigestion, weight gain, and cough, adding herb and black pepper normalizes the potency to relatively hotter.

In conclusion, hand-pounded semi-rice and multi-grain roti are best for daily use, also it's clear how eating roti and rice only per their macronutrients isn't an awfully intelligent thing to try to do.

Both these grains are superfoods and have fed this country for generations. Both roti and rice rather should be an element of your fitness journey, provided you eat them in the right manner.