Rice Vs Roti: Which one is healthier?

Let’s explore the common questions, myths and the truths regarding eating Rice vs Roti to a get more clear picture about it.

rice vs roti

Do you know that nine out of every ten people in the world who eat rice are Asian?

Rice vs Roti is one of the most debatable topic among all. It is a staple element in many Asian countries such as Japan, China, Vietnam and many more.

Also, Roti (chapatti), which is a form of wheat bread, is popular among countries like India, Pakistan, Bangladesh, Sri Lanka, Indonesia, etc.

A plate of cuisine is incomplete without Rice and roti. These two are the staple food for many people and are the major carbohydrate components.

Off late, people are putting conscious efforts to make themselves fit. They check the nutrients of the foods before including them into their diets.

They are raising questions on the nutritional values of Rice and Roti and want to know the winner in the battle of rice vs roti.

So, let me show the pros and cons of both to help you with your diet.

Which is easy to digest?

However, when it comes to digestion, rice is easier to digest because of the presence of starch content in it. Whereas, roti takes more time to dissolve.

That is why we feel full for longer after eating 2-3 chapati.

Common Myth

It’s a misconception that the rice is fattening. And eliminating it from your meal will help you in weight loss.

The truth is, it actually depends on the portion of rice you consume.

It is observed that many people do not know the quantity of rice they are sending into their bodies. They eat plates overfilled with rice, consume more calories and got fat.


Both rice and roti provide folate, a water-soluble B-vitamin. However, rice is a better source of Folate than roti.


Each roti provides you with calcium, phosphorus, iron, and potassium.
On the other hand, rice gives the same proportion of iron but less phosphorus, potassium, and magnesium.

Rice doesn’t contain any calcium. Also, it carries negligible sodium.


What makes wheat more preferred over the rice is its nutritional value. Roti contains more proteins and fiber than rice.

Rice Nutrition Facts


Roti Nutrition Facts


The final word

A small bowl of rice with one chapati is perfectly fine for a healthy balanced diet.

Whole wheat and multi-grain roti is the most favored and brown rice is healthier than white rice, especially for those who want to lose their weight.

Both wheat and rice have a similar Glycemic index and raise the blood sugar level to the same extent.

Rice is sodium-free so if you have high sodium levels in your body and you want to cut your sodium intake then also you can consume rice without any worry.

Balancing diet by consuming an equal amount of roti and rice is also beneficial for health.

So, don’t give up on rice, as I already said it completely depends upon the quantity of rice you eat. Stop overloading your plate and see how much calories your body really needs and according to that start consuming roti or rice or both.

I hope that I have cleared your doubts in this article of Rice vs Roti.


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