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Roti Or Rice For Weight Loss: When choosing a healthy diet for quick weight loss, most of us get stuck between rice and roti. The conflict between rice and roti is unprecedented in terms of weight loss. Several people believe in the notion that giving up on carbohydrate-rich foods like rice and chapati is one of the best methods to shed those extra kilos quickly. But how much truth does this concept hold? 

Dr Dilip Gude, Senior Consultant Physician, Yashoda Hospitals Hyderabad explained that rice, especially refined and polished white rice, is known to have ample amounts of simple carbs and a higher glycemic index. It means that it is easily digestible and assimilated fast, triggering an endogenous insulin spike. 

Roti Or Rice For Weight Loss

Over a period of time, consumption twice or thrice daily will lead to weight gain with all the piled-up calories from carbs turning to fat. Similarly, maida-made rotis like rumali roti etc are also simple carbs that have a high glycemic index. Contrastingly if unpolished or brown rice is consumed, the stomach and intestines take longer to digest hence there is some blunting of blood sugar levels and hence a flatter insulin spike.

There is also early satiety and the amount consumed overall decreases. Similarly, rotis made of multi/whole grain have a lesser sugar spike in the body given the lower glycemic index. But having said that increasing protein consumption (especially plant protein), adding adequate antioxidant-rich fruits and veggies, hydration, removing sugars (glucose, fructose etc) in diet, fried foods, increasing nuts, seeds, sprouts and most importantly adequate exercise helps greatly in weight loss. 

Dr Gude said that to summarise rice or roti if taken in a wholesome manner as in low glycemic index forms such as brown rice and multigrain roti will help one improve satiety, and thereby help in weight loss.

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