{"id":1042712,"date":"2026-06-22T11:32:19","date_gmt":"2026-06-22T11:32:19","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1042712\/"},"modified":"2026-06-22T11:32:19","modified_gmt":"2026-06-22T11:32:19","slug":"is-roti-better-than-rice-dietitian-says-answer-depends-on-your-health-goals-portion-sizes-and","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1042712\/","title":{"rendered":"Is roti better than rice? Dietitian says answer depends on your health goals, portion sizes and\u2026"},"content":{"rendered":"

When it comes to healthy eating<\/a> in India, few debates are as common as: \u201cShould I eat roti or rice?\u201d While many people automatically label rice as \u201cfattening\u201d and roti as the healthier choice, nutrition science tells a more nuanced story. In an interview with HT Lifestyle, Dr Archana Batra, dietitian and certified diabetes educator, decodes the difference between the two.<\/p>\n

\"RotiRoti vs rice: Which is better? (Pexel)<\/p>\n

\u200bAlso read |

magnesium <\/a>and B vitamins. Rice, on the other hand, varies greatly depending on the type. White rice<\/a> is more processed and lower in fiber, while brown rice retains its bran and germ, making it more nutrient-dense.<\/p>\n

A medium-sized roti generally contains around 70\u2013100 calories, while a cup of cooked rice contains approximately 130\u2013200 calories, depending on the variety and preparation. However, calories alone do not determine whether a food is healthy.<\/p>\n

The glycemic index matters<\/p>\n

According to Dr Archana, one reason rice often gets a bad reputation is its glycemic index<\/a> (GI)\u2014a measure of how quickly a food raises blood sugar. White rice tends to have a higher GI than whole wheat roti, which means it may lead to a faster rise in blood sugar levels.<\/p>\n

However, context is important. Eating rice with dal, vegetables, curd, or protein-rich foods slows down glucose absorption and improves satiety. Similarly, eating multiple rotis with little protein or fiber may not necessarily be healthier.<\/p>\n

Digestibility and gut health<\/p>\n

For some individuals, rice can actually be easier to digest than roti. People with digestive issues<\/a>, sensitive stomachs, or those recovering from illness may tolerate rice better. Rice is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. Meanwhile, the fibre in whole wheat roti can support gut health and keep you fuller for longer. However, excessive fiber may cause bloating in some people, especially those with certain gastrointestinal conditions.<\/p>\n

Which is better for weight loss?<\/p>\n

Dr Archana said, \u201cNeither food directly causes weight gain<\/a>. Weight gain occurs when calorie intake consistently exceeds calorie expenditure. In fact, many people lose weight while eating rice regularly, just as others do while eating rotis.\u201d Portion size and meal composition matter more than whether you choose rice or roti. A balanced plate containing carbohydrates, protein, healthy fats, and vegetables is far more important than eliminating one staple.<\/p>\n

The roti-versus-rice debate often oversimplifies nutrition. If you are physically active, have no medical restrictions, and maintain balanced meals, both can fit into a healthy diet<\/a>. Instead of asking \u201cWhich is better?\u201d A more useful question may be: \u201cWhich option works best for my body, health goals, and lifestyle?\u201d<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n","protected":false},"excerpt":{"rendered":"When it comes to healthy eating in India, few debates are as common as: \u201cShould I eat roti…\n","protected":false},"author":2,"featured_media":1042713,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4318],"tags":[287122,105,622,4434,50649,111221,287121,16,15],"class_list":["post-1042712","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-dietary-pattern","tag-health","tag-healthy-eating","tag-nutrition","tag-nutrition-science","tag-rice","tag-roti","tag-uk","tag-united-kingdom"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116793545276043006","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1042712","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=1042712"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1042712\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/1042713"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=1042712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=1042712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=1042712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}