Can You Eat Rice and Still Lose Weight? Here’s What You Should Know

Roti or Rice:
The debate between rice and roti for weight loss has been going on for years. Many people believe that rice causes weight gain, while roti helps in losing weight. But the truth is not so simple. Both rice and roti can be part of a healthy diet when eaten in moderation and balanced with other foods.

Roti or Rice:

Rice often gets blamed for weight gain because it is rich in carbohydrates and digests quickly. A cup of cooked rice gives about 200 calories, which is not high if eaten in the right portion. The problem begins when people eat large servings or pair rice with heavy gravies and ghee.

However, rice also has several benefits. It is gluten-free, easy to digest, and suitable for people with sensitive stomachs. Parboiled or traditional rice varieties are healthier options. While white rice has a high glycaemic index, eating it with lentils, vegetables, or ghee helps balance blood sugar levels.

Interestingly, cooled rice like leftover rice or curd rice contains resistant starch, which acts like fibre and supports gut health. It keeps you fuller for longer and aids in digestion.

Why Roti Is Seen as Healthier

Roti, made from whole wheat, contains more fibre and protein compared to rice. One medium roti has about 70–80 calories and provides slow-releasing energy, which helps control hunger and maintain stable blood sugar levels.

But eating too many rotis or adding ghee and butter can also lead to weight gain. So moderation is the key. Mixing wheat flour with millets or oats can make rotis even more nutritious.

Finding the Right Balance

When it comes to weight loss, neither rice nor roti is the problem excess calories are. A balanced meal with half vegetables, one-fourth protein, and one-fourth carbohydrates (rice or roti) works best.

Bottom Line: You don’t have to choose between rice and roti. Eat both in moderation, watch your portions, and focus on a balanced diet. The secret to weight loss lies in mindful eating, not in avoiding your favourite staple foods.

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