Are Rotis Healthier Than Rice? Let’s Put This Age-Old Debate to Rest

A plate of food with rice, curry and a piece of bread.

In a regular Indian diet, rice and chapati are two primary sources of carbohydrates. Both are important to a well-balanced diet. But if weight loss is your goal, you must consider a low-calorie diet. So are rotis healthier than rice, or is brown rice healthier than rotis? Unless you have a nutritionist at hand, you'd have to spend a considerable time on Google researching the calorie content of every carb you eat. And who has the time for that? 

So in this article, we will bring all that information together in one place and answer a few popular questions about carbs. Whether you are trying to lose weight or control your diabetes, or simply want to keep a check on your carbs, read on to get answers to questions like:

  • Are rotis healthier than rice?
  • Is brown rice better than chapati for weight loss?
  • Rice vs. roti calories: which one has more?
  • Rice or roti, which is better for diabetics?
hand holding 1 roti out of 3 placed on a pink plate along with a glass of mango milkshake placed next to the plate

Are Rotis Healthier Than Rice?

Well, it depends on which type of roti or rice you consume. Let's break it down by types and understand each in detail so you can make an educated decision.

The short answer is yes. But the difference isn't much if you compare white refined rice to rotis made from white refined flour. In fact, if you consider the calorie content per 100g, white refined flour has 364 calories while white refined rice has only 129 calories. But they differ in nutritional value. The fiber in rice is only 0.4g per 100gms, but the fiber in refined flour is 2.7g. And fiber is the hero here as it helps in lowering cholesterol levels, helps control blood sugar, and can help achieve a healthy weight.

rice in a bowl with a spoon


Is Brown Rice Better Than Chapati for Weight Loss?


rotimatic machine


Whole wheat flour, the main ingredient in wheat roti, is rich in fiber, protein, and minerals like iron, calcium, selenium, potassium, and magnesium. Fiber is good for weight loss since it makes you feel fuller for longer. So wheat rotis are definitely better for weight loss. Let’s look at the nutritional information for both carbs in the section below.

2 plates were placed side by side with 1 having roti and another having rice

Roti vs Rice: Which One Have Less Calories?

1 cup of cooked brown rice has 218 kcal compared to 1 wheat roti which has 120 kcal

Whereas 1 cup of cooked brown rice has 3.6g of fiber compared to 1 wheat roti which has 3.9g of fiber. 

roti with egg curry and rice placed on plate and bowls

Rice or Roti, Which Is Better for Diabetics?

There are two types of carbohydrates - simple carbs and complex carbs. Rice is a simple carb that breaks down quickly and instantly releases sugar in the blood. On the other hand, roti is a complex carb with a low glycemic index, so sugar levels may stay in check if a diabetic eats roti. 

Thus, if you want to shed those stubborn pounds or have diabetes, choosing wheat roti is a better option, but ensure strict portion control. Eating too many rotis will deter your weight loss journey and can even make you put on weight and increase your blood sugar levels.

A bowl of chicken curry with rice and tortillas on a table matt

Rice or Roti, Which one is Better and Good for Weight Loss? 

If you ensure portion control and skip the refined flour and choose wheat or healthier alternatives, roti is definitely healthier

Let's look at the benefits of whole wheat rotis:

  • Whole wheat has more fiber – Fiber is important to keep our digestive systems healthy. 
  • Whole wheat rotis sate hunger for longer – The starch content in whole wheat is much less than in rice because of which it takes more time to digest. This keeps you fuller longer. 
  • Whole wheat helps control blood sugar – The high glycemic index of rice rapidly increases blood sugar, making whole wheat rotis a healthier alternative for people with diabetes.  

    The Easiest Way to Make Rotis Is Here!

    Now that we know roti wins the battle hands down let's look at the world's first fully automatic roti maker. 

    Rotimatic has brought an hour-long process of making tasty and healthy rotis down to a few minutes.

    Making rotis requires flour, water, and oil in the correct proportion, which must then be kneaded to the right consistency. The next step of roasting or baking the flattened dough demands constant attention to the skillet.

    Rotimatic changes the game by drastically accelerating the journey of the roti from flour to your plate in minutes. It is an AI and IoT-powered device with a 32-bit microprocessor to control 10 motors, 15 sensors, and 200 moving parts within its 40 x 40-centimeter body. Together, these parts measure and dispense ingredients, knead the dough, flatten it into discs, and roast them into fresh and warm golden brown rotis, all under 90 seconds. The only thing you do? Put three ingredients into their compartments and press a few buttons to set the number of rotis in a batch, their oil content, thickness, and level of roasting. That's it!

    Live a healthier life without the mess and hassle of manually making rotis. Now anyone can make rotis in minutes! Give yourself and your loved ones the gift of health and convenience with Rotimatic

    Rotimatic Machine