Calories in Roti - ‎Nutrition Facts, Protein, Carbs, Benefits

The calories in one roti vary according to its size, thickness, and the ingredients used. According to USDA (FoodData Central), the number of calories in roti (plain, 60g) made from whole wheat flour is 175 kcal.

It's important to note that using ghee, butter, or oil to cook the roti will greatly boost its calorie content. Also, since there are many types of roti, calories and nutritional values will differ accordingly. Some major types of roti are:

1. Whole wheat roti

2. Tandoori roti

3. Missi roti

4. Makki ki roti

5. Rumali roti

6. Bajra roti

7. Akki roti

8. Jowar roti

9. Ragi roti

The dietary content of roti can vary slightly depending on factors such as the type of flour used and the size of the roti. According to the USDA (FoodData Central) and FatSecret, the following is the approximate nutritional data for some major types of roti (one piece):

Due to its nutritional composition and significance in balanced diets, roti provides several health benefits. Here are some of the most important health benefits of eating roti:

1. Complex Carbs: Roti is mostly made up of complex carbs, which provide a steady and continuous release of energy. These carbs assist in keeping blood sugar levels constant. This lowers the danger of energy dips and sugar cravings.

2. Good Source of Dietary Fibre: Whole wheat flour, which is used to make roti, is a good source of nutritional fibre. It assists digestion, promotes regular bowel movements, and aids in the prevention of constipation. It also leads to a feeling of fullness, which can help with weight loss.

3. Supports Digestive Health: The fibre in roti not only helps with regular bowel motions, but it also helps to maintain a healthy gut. This is necessary for proper nutrient absorption and digestive wellness.

4. Nutritional Balance: Roti contains vital elements such as B vitamins (such as niacin and folate), iron, magnesium, and selenium. These nutrients are essential for energy production, the development of red blood cells, muscle function, and overall health.

5. Weight Control: Due to the low number of calories in roti and high fibre content, it can be an important part of a weight loss regimen. Without consuming too many calories, it makes you feel satisfied and full on your stomach.

6. Heart Health: Whole wheat flour provides heart-healthy elements like fibre and antioxidants. Roti consumption on a regular basis may help lower cholesterol, minimise the risk of heart disease, and boost general cardiovascular health.

7. Stable Blood Sugar Levels: Roti has a low glycemic index, which means it does not produce abrupt rises in blood sugar levels. This is especially advantageous for people who have diabetes or are trying to control their blood sugar levels.

8. Eating Versatility: Roti can be served with a broad range of foods, including vegetables, lentils, meats, and dairy products. Its adaptability enables a well-balanced and diversified diet.

9. Gluten Content: Although roti is traditionally made from wheat flour, it does contain gluten. This can be advantageous for people who do not have gluten allergies, as gluten is a source of protein and contributes to the unique texture of roti.

Roti is a nutritious and adaptable food that, when consumed in moderation and with certain precautions, can be a healthy element of your diet. Here are some roti consumption rules and considerations:

Consumption Limit:

Your daily calorie requirements are determined by characteristics such as your age, gender, weight, and activity level. An average adult requires roughly 2,000 to 2,500 calories per day to maintain their weight. This limit should be met by the total number of calories in roti you are consuming.

Generally, 2-3 rotis a meal is recommended for many people, depending on their size and the other foods involved in the meal like adding curd, vegetables or achar etc. It is important, however, to customise your roti consumption to your specific nutritional needs and dietary goals. 

Points to Consider:

1. Portion Control: When eating roti, as with any other dish, portion control is vital. Consider how many rotis you eat in one meal, as well as the other items you eat with them, like curd or vegetables etc.

2. Dietary Balance: Roti should be part of a well-balanced diet. Combine it with various foods such as vegetables, lentils, lean proteins, and dairy products.

3. Whole Wheat Flour: When possible, use roti made from whole wheat flour. Compared to refined flour, whole wheat flour includes more dietary fibre, vitamins, and minerals, making it a better alternative.

4. Limit Added Fats: Pay attention to the fats utilised in the cooking process. While roti is normally low in fat, cooking with ghee, butter, or oil can dramatically boost its calorie content. Use fats carefully, or opt for healthier alternatives such as olive oil or ghee in moderation.

5. Dietary Limitations: Consult a healthcare practitioner or qualified dietitian if you have certain dietary limitations or health issues. This will help in establishing how roti fits into your diet. For instance, gluten-free alternatives are available for people sensitive to gluten.

While roti is a healthy and versatile food, excessive consumption of any food might result in negative consequences or health problems. Here are some of the possible negative effects of consuming too many calories in roti:

1. Weight Gain: Eating too much roti can lead to an increase in calorie consumption. This can contribute to weight gain, especially if your total calorie expenditure does not equal your intake.

2. Digestive Issues: Overeating roti, especially in large quantities and without a variety of other foods, can cause stomach discomfort, bloating, and even constipation. This is because of its high fibre content.

3. Blood Sugar Spikes: While roti is typically regarded as a low-glycemic food, excessive eating can result in blood sugar spikes. This is particularly applicable if you lead a sedentary lifestyle or do not combine it with other foods that help manage blood sugar.

4. Nutrient Imbalance: If you eat a lot of roti and ignore other food groups like vegetables, fruits, lean proteins, and dairy, you may miss important nutrients. This can lead to nutrient imbalances and deficiencies over time.

5. Gluten Sensitivity: Some people are allergic to gluten, a protein found in wheat. Wheat-based foods, such as roti, can aggravate gluten-related symptoms in these people.

6. Gastrointestinal Disorders: Overconsumption of wheat-based meals like roti can aggravate symptoms and discomfort in people with gastrointestinal diseases. This includes coeliac disease or irritable bowel syndrome (IBS).

7. Chronic Disease Risk: Excessive consumption of roti, especially if not part of a balanced diet, might raise the risk of chronic diseases such as obesity, type 2 diabetes, and heart disease over time.

After eating roti, there are numerous strategies to burn calories and increase digestion, energy expenditure, and overall well-being. Here are some efficient techniques for burning calories after eating roti:

Physical Exercise:

1. Engage in moderate to intense cardiovascular exercises such as brisk walking, running, cycling, or swimming. These activities can raise your heart rate and help you burn calories.

2. Consider doing high-intensity interval training (HIIT) sessions. These short bursts of intensive exercise, followed by brief rest intervals, can be extremely effective at burning calories.

Resistance Exercise:

1. Include strength training workouts in your workout programme. Building muscle can boost your metabolic rate. This means you'll burn more calories even when you're not exercising.

2. Include weightlifting, bodyweight exercises, and resistance band routines.

Aerobic Exercises:

1. Participate in aerobic activities such as dance, aerobics, or sports. These are enjoyable ways to burn calories while having fun.

After-Meal Walk:

1. After your meal, especially after dinner, go for a short walk. This can aid digestion, control blood sugar levels, and burn calories.

Yoga and stretching Exercises:

1. Yoga or stretching exercises can assist in increasing flexibility, reduce tension, and burn a few calories while also encouraging relaxation.

Roti, with its low-calorie count and several health benefits, is an excellent addition to a well-balanced diet. Including roti in your meals can help with weight loss, digestive health, blood sugar control, and overall well-being. 

Remember that balance and moderation are the keys to a healthy diet. Consider contacting HexaHealth if you have special dietary objectives or concerns. They can offer personalised advice on all your medical concerns and assist you in making healthy decisions. So, book your consultation now!

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