Also referred to as an item that shouldn’t be had on a diet due to its carb content, many ditch it because they want to reduce their carb intake. Are you wondering how many chapatis can be had a day? Do you wish to know about the carbs in roti? Here’s our guide on the nutritional values of riot, and whether or not it can be had on a diet.
Tips While on a Diet
Predetermine your daily carb intake:
You must assess how many carbs you should consume on a given day. Make sure you plan your meals accordingly so that you have sufficient room for both rotis and other carb-rich foods like sugar and milk.
Try to consume them in the first half of the day:
As a general rule for weight loss, it is believed by many experts that major sources of carbs, such as chapati, should be consumed in the first half of the day. It is okay to consume them until lunch or even till 4 PM. However, post that, you must decrease your carb consumption.
The number of rotis to have in a day:
There is no one number that fits all. It simply depends on your carb requirement and your weight loss goals. If you want to restrict your carb intake, you must consume accordingly. What matters at the end of the day is that you must complete your carb requirement, through chapatis or any other source.
Nutritional Value of Roti
If we talk about one 6-inch chapati, it contains somewhere around 15 grams of carbs, 3 grams of protein, and 0.4 grams of fiber
Roti is very high in fiber, mostly insoluble fiber. The fiber in your food means there is a slow absorption of sugar into the blood and it is like a sustained release, which helps maintain satiety for longer. Fibre also adds bulk and helps achieve early satiety, further helping you maintain weight by not overeating. It also helps control cholesterol and lowers blood glucose levels by preventing spikes in blood sugar to post a meal.
This is a water-soluble B vitamin critical for making DNA in our body. It is necessary for the formation of new blood cells and to prevent neural birth defects and is present in rotis in a sufficient quantity.
An important mineral found in every cell of our body, phosphorus is required for maintaining bone health, kidney function, muscle contraction, normal heartbeat, and nerve signaling among others. Roti is a good source of phosphorus and is definitely a healthy choice.
When trying to maintain weight or for diabetics, calories are an area of focus. Depending on the total daily calories you wish to consume, choose the amount accordingly, and spread it evenly throughout the day so that the body stays energized.
Carbohydrates are the chief source of energy for our body and are needed throughout the day. The carbohydrate content of all cereal grains is marginally different. But very high consumption of carbs is one of the risk factors for diabetes and once the carbs are metabolized, the insulin takes a while to return to baseline. This promotes hunger and an urge to eat more, which may lead to weight gain.
When it comes to protein, roti provides a moderate amount of protein. When eaten in combination with pulses, the protein quality of the meal improves.
Most of the cereals are low in fat. Roties are thus essentially fat-free and dare not able to cater to the fat requirements of the body.
Can we have Rotis on Keto?
The revolutionary keto diet is undoubtedly helping many lose weight. But since the traditional wheat rotis are very high on carbs, they cannot be had while on keto.
For Indians, giving up on foods like chapatti and rice for weight loss can be quite difficult. There might be moments when you can’t help but eat a small roti to satisfy your cravings. But did you know, that there exist low-carb rotis that you can you eat as part of the keto diet? Well, here we are, with some keto-friendly chapati options.
These low-carb Rotis can make following the keto diet much easier. You can have these low-carb rotis along with low carb veggies or you can even eat them as is with chutney by adding salt to the dough!
For preparing these low-carb rotis, you need almond flour, flaxseed meal, psyllium husk powder, salt, hot water, and oil or ghee. Mix all these ingredients and knead them to form a dough. Add water as per the required consistency. Let the dough sit for 15 to 20 minutes and till it cools down completely. Add ghee at this point to smoothen the dough.
Take small rolls and put them in between parchment paper. Roll the roti using a rolling pin. Cook the roti on tawa on medium-high flame till both sides turn brown. Add some ghee to cook them properly. You can also add some ghee on top of the rotis while serving.
For all those who have been missing rotis on the keto diet, this is the perfect solution for you! You can also have these rotis with sabzis, gravies, and low-carb curries.
Do wish to embark on this low-carb journey too? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!