In this article we’ve discussed how to consume roti. Roti is a important source of carbs in the Indian diet. As per dietary guidelines, carbs make upto 45-60 % of our daily calorie requirement. Carbs are the most essential and integral part of a balanced diet. So avoiding rotis completely isn’t really a smart decision. Including roti in the diet using these simple tips is easy.
How many rotis per meal ?
- A general healthy diet plan contains about 1300-1600 calories
- This means, you’ll have 300-400 calories per meal
- 120-160 calories per meal should come from carbs
- Many protein / veggies are also high in carbs
- 1 roti contains
- Calories : 80-120
- Crabs : 20-22 grams
- Fibre : 2-3 grams
- Protein : 2.5-3 grams
- Fat : 0.8 grams
- This means you should have 1-2 rotis in a meal (1 roti if you’re consuming millet)
- Follow the healthy plating method
- Divide the plate into four parts
- 1/2 plate veggies and probiotics
- 1/4 plate protein
- Rest 1/4 plate, carbs and fat
Buying off the shelf
- You should restrain from buying readymade multigrain atta
- Make sure you always make your multigrain atta at home
- Different flours have different have different shelf lives
Avoid including whole wheat roti in all meals
- Eating wheat throughout the day can make you feel tired
- Try and include other healthy grains in the diet as well
- Avoid rotis in breakfast
Focus on preparation to improve digestibility
- Make sure that you knead the dough nicely and let it rest for 10-15 minutes
- As much as possible, try and prepare fresh dough every time
- Keeping the dough overnight or more than 5-6 hours is not recommended
Nor adding herbs / spices to the dough
- Add herbs, spices and ingredients like ajwain, jeera powder, dry methi leaves etc to the dough
- These increase the digestibility of the dough
- Buy your atta from a local mill / chakki
Avoiding rotis / carbs in dinner
- Having complex carbs in dinner is good for your mental health
- If you’re having rotis in dinner, make sure you finish your dinner 2-3 hours before going to bed
Avoiding rotis because of gluten
- Don’t be scared of gluten
- Gluten is a protein which provides elasticity to the rotis
- Only very few people have allergies from it
Replacing whole wheat rotis with whole wheat bread
- Rotis can’t be replaced with whole wheat bread
- Eating bread once in a while is alright but it also contains additives and preservatives
- Rather, make your rotis more nutritious
- Prepare your dough with spinach, carrot puree, bathua, beetroot etc