Rice Vs Roti | Know your Staples

The former battle between rice and roti is still on. No Pakistani feast is whole without either roti or rice, or both of them. And we have done various discussions in support of each. We have heard pretty much everything from




But do we really know our staples and understand the entire debate around it?? Today we will help you to understand the nutrient profile of roti and rice. And which one is healthier and why?


Rotis are made from wholemeal flour and are eaten along the globe with vegetables or curries. Rotis made from wholemeal flour are a great source of fibre, protein, iron and calcium.

One medium sized roti gives you

  • 100kcals
  • 22gms of Carbohydrate
  • 3gms Proteins, and
  • 0.5 gm of fats


Rice is a cereal grain and is the most widely consumed staple food for a large part of world population. There are different varieties of rice like white rice, brown rice, red rice and even black rice. And the nutrient profile also varies according to the type you eat. In Pakistan, we largely consume polished white rice. These kinda rice have been stripped of the hull and the bran. During this process, the grain is freed of all impurities making the rice more digestible and gut-friendly.

One bowl of rice gives you

  • 100kcals
  • 23gms of Carbohydrate
  • 2gms Proteins, and
  • 0.1 gm of fats

Interesting Fact

Now you might think that a medium sized roti and one bowl of rice have the similar amount of macronutrients soΒ what would be the distinguishing factor?


Rotis are made up wholemeal flour, has fibre and are made up of complex carbohydrates. This makes your body to do all the extra work to convert it into glucose. The work that your body puts, slows down the release of glucose in the blood stream.


On the other hand, polished rice lacks fibre and primarily composed of simple carbons. Your body quickly converts them into glucose and release it in your blood stream. This glucose is stored as an energy reserve and our body uses it for immediate functioning. And the excess is stored in your body as β€œfat”. Yes.. you read that right.

Any excess amounts of carbohydrates are converted into fatsΒ and are stored in the body and it is because of this reason why after consuming a huge portion of biryani you feel sleepy or lethargic.

What should you pick?

Roti and rice both provide us with essential carbohydrates that we need for our daily functioning. Finally, the question here is


Rotis are high in sodium and potassium. Avoid adding extra salt while making the dough and for those whose diet is restricted it would be better to avoid rotis.

If you are someone trying to lose weight, you need to put your staples carefully. When consuming rice, ensure that you combine it with salad or a vegetable that has fibres and proteins from any of the daals and chicken. One thing that is crucial is to control the portion you consume to ensure that you don’t consume extra carbohydrates. Hence, your body avoids storing them as a fat.

If you are a diabetic, avoid consuming both rice and roti together. Choose complex carbs our simple carbs like oats to avoid instant release of glucose in your blood stream. When consuming rice, keep your portions in check.

Rice is an appropriate choice when you are suffering from indigestion, diarrhoea or any gut infection as it is easy to digest, low in fibres and not harsh on your stomach.

As now we have broken down the nutritional profile of both for you guys you can choose what to pick on your preferences and need of your body. For more such posts stay tuned.

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