Rice or Roti: What Should You Eat for Dinner?

 Rice or Roti: What Should You Eat for Dinner?

A balanced dinner should include foods like roti or rice for carbohydrates, and sources of protein such as lentils (dal) or eggs (for non-vegetarians).

People often debate whether rice or roti is better for health. Deciding between the two for dinner depends on several factors, including the specific type of rice or roti being consumed and how it is eaten.

Both rice and roti provide carbohydrates. Generally, roti is considered to have fewer carbohydrates than rice, making it a popular choice from a health perspective.

Nazneen Hussain, a dietitian and head of 'Dietetics for Nutrify Today,' explains: "Eating roti made from coarse flour or high-fiber flour is beneficial; however, if the roti is made from highly refined flour, it acts similarly to rice and causes a rapid spike in blood sugar levels."

She notes that consuming heavily polished rice over the long term is not ideal for health, whereas unpolished rice is a better option. Considering fiber content, doctors and dietitians often recommend brown rice or unpolished rice.

It is also advised to consume rice alongside lentils, yogurt, or vegetables. Preparing dishes like *khichdi* or *pulao* with rice can also be beneficial for the body. Dr. M. Wali, a senior consultant, states that the refined flour we consume is becoming a "white poison," much like sugar, refined wheat flour (maida), and salt.

"Our eating habits are also flawed; we tend to eat a lot of roti and very little vegetable accompaniment," he says. "If rice is consumed with a generous amount of vegetables, the resulting glycemic index is favorable—meaning the sugar derived from it is absorbed into the body slowly. In this regard, it is actually better than roti."

According to Dr. Wali, one should mix green leafy vegetables or vegetables like bottle gourd into the flour when making roti to ensure a balanced meal.

Rice or Roti: Which is better?

Regarding the fundamental difference between rice and roti, rice is preferable for those who require a lot of energy—such as individuals engaged in strenuous physical labor.

However, if one wishes to avoid overeating or prefers to eat at frequent intervals, roti is a better option due to its high fiber content. It creates a feeling of fullness for a longer period.

Dietitian Mala Manral suggests that it is beneficial to pair roti with a good source of protein. "Non-vegetarians have plenty of options, while vegetarians can pair roti with vegetables, lentils (dal), and the like," she says.

According to Mala, the choice of food depends on an individual's occupation and lifestyle. A sedentary job requires fewer calories. Such individuals are advised to eat roti, as consuming large amounts of rice could increase the risk of obesity.

She adds, "Every individual has specific caloric needs based on their age and level of physical activity." "It is considered ideal to derive 50 percent of one's calories from carbohydrates, 30 percent from protein, and about 20 percent from fat."

For this balance, it is advisable to include foods like roti (flatbread) and rice for carbohydrates, and lentils—or eggs for non-vegetarians—for protein.

Whether a person should eat rice or roti depends largely on their health. Generally, diabetic patients are advised to avoid rice and opt for high-fiber foods instead.

Rice that has been refrigerated is considered beneficial in terms of fiber content. Nazneen explains, "When rice is refrigerated, its resistant starch converts into fiber. This means that consuming it does not cause a sudden spike in blood glucose levels."

Is a person's diet also determined by the region they live in?

We generally find it easier to digest the foods we have been accustomed to eating since childhood, and those foods tend to provide us with the most satisfaction. Nazneen Hussain notes, "The staple food of a region is usually whatever is produced there, and people generally consume that type of diet."

For instance, for people who rely on rice as their staple food, roti cannot simply be labeled as a 'better' option than rice.

"In many regions, people do not even know how to make roti," says Dr. Wali. "Most people consume rice. In South India, even diabetic patients eat rice, but it is cooked with various other ingredients, which prevents excessive strain on the pancreas during digestion."