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by Bhawna Roy,
Roti has become synonymous with the standard Indian family meal for a very long time now, and for some very good reasons too. Known also as "Chapati". Roti is an extremely versatile homemade bread that contains a whole host of nutrients in them such as carbohydrates, proteins, fats, and various other micronutrients. A meal without roti in it is considered to be unfinished and incomplete in the Indian subcontinent.
Dieting is a serious matter for many people who are wanting to change their current weight and predicament, and a lot of professional dieticians have recommended the consumption of roti or chapati filled with whole wheat instead of consuming rice everyday. Through the specific calculations of how many calories are present in the roti, it can help get the correct amount of nutritional value.
A roti of average to medium size and weighing roughly around 40 grams has a total of 120 calories. So naturally, doubling the amount of roti in a meal has around 240 calories, and 3 rotis give a total amount of 360 calories and so on. A specific list of calories for the different sizes and proportions of roti are found down below:
- 1 single medium sized roti (40 grams) equates to 120 calories.
- Half a medium sized roti can give 60 calories of energy.
- 1 ounce of a medium roti (28 grams) is about 85 calories of energy.
- 1 small sized roti (32 grams) contains 96 calories.
- 1 Big sized roti (52 grams) contains 156 calories.
- 2 medium sized rotis (80 grams) has about 240 calories of energy present.
- 3 medium sized rotis (120 grams) contains 360 calories in them.
- 4 medium sized rotis (160 grams) has around 480 calories.
- 5 medium sized rotis (200 grams) contains 600 calories present in them.
Roti is a very healthy piece of bread that has a lot of important nutrients that are necessary for the proper growth of the body. 100 grams of roti has about 300 calories that also have a lot of nutritional benefits to them. They are listed down below.
1.) Energy content - 100 grams of roti can have a lot of beneficial energy that is required for the body to function properly. Contained inside the 100 grams of roti consists of around 62% carbohydrates, 11% lean protein, and 28% fats.
2.) Protein - Proteins are about 7.85 grams inside 100 grams of roti, and roughly 40 grams of roti has 3.1 grams of protein approximately.
3.) Carbohydrates - Roti's main source of sustenance comes from carbohydrates themselves, containing 46.13 grams inside 100 grams of roti, and 40 grams of roti would contain 18.5 grams of carbohydrates, equalling 68 calories.
4.) Fats - The fats present in 100 grams of roti totals up to 9.2 grams, and for a medium sized roti weighing 40 grams, fats comprise 3.7 grams and about 33 calories present.
The roti has been an icon in the kitchens of India for centuries, and has often been a great source of nutrients when added with a lot of vegetables, dals, chutneys, and even many types of pickles. It can enhance the flavours of certain foods due to its versatile nature and its healthy aspects because of its wheat content. All of these advantages are some of the benefits received from the regular intake of roti.
- Roti is stated to be one of the best alternatives to calorie-enriched, carbohydrate centered food items to be included in a balanced diet. This is especially common for people who intending to lose weight while also considering following a set diet with minimum caloric intake can also have rotis.
- Rotis have been stated to contain very little if any amount of sugar in them, which marks them as very low in the Glycemic Index. This makes roti a prime choice for individuals who are suffering from severe diabetes and other metabolism problems such as heart disorders and such.
- Rotis also have a fair amount of Vitamin B1, which has been recommended by medical professionals as an anti-oxidant that can help neutralise any and all types of free radicals that have been known to damage the body.
- Rotis do not require oil to be made, effectively making it a very sought after food for individuals who are looking for foods that require very little fats in them to be made that can also decrease the amount of calories consumed on a daily basis.
- Rotis are stated to be extremely rich in dietary fibre in comparison to various other kinds of carbohydrate-rich foods, and have helped improve the bowel movements and other sorts of digestive issues.
- Rotis are meant to have with vegetables (sabzi), dals, pickles and other assortments that can significantly enhance the nutrients already present in the food such as proteins, vitamins, minerals and fibre content in a diet.
- The content inside Roti, including Whole Wheat, are Ragi, barley, jowar, bajra, and several different types of millets. There have been several studies that indicate Rotis with whole wheat content and lower levels of GI flours have shown signs of improvement in the different types of nutritional value present in them, and also keeping very low amounts of calories within homemade rotis.
- Rotis can provide a much healthier lifestyle for those consuming them on a daily basis while being conscious of a low-caloric balanced diet.
Burning at least 5% of the daily calorie intake after eating 40 grams of roti can require some simple exercises to help with the process. Running, walking and cycling are considered to be the best ways to burn calories the most. One thing to note before starting is that calorie burning can differ from individual to individual and these exercises may not be what is required for lowering calories properly, but they are the most used and popular ways to get rid of them. Some particular activities to try and attempt for burning calories are as follows:
- Walking at the speed of 6 km/hr for about 40 minutes can burn 120 calories.
- Running at a decent speed of 11 km/hr for about 20 minutes.
- Cycling at 30 km/hr for 17 minutes in total.
- Swimming at about 2 km/hr for 14 minutes easily burns through 120 calories.
- Even rigorous sports such as Tennis can take 12 minutes of time to consume 120 calories.
Roti has always been a great food item for those dieting or on a strict diet for gaining muscle. This piece of bread has been an amalgamation of nutrients ranging from carbohydrates and proteins, as well as bits of calcium and minerals sprinkled across, making for a very filling experience. The calories inside a roti are dependent on the variety used. If there is a single piece of roti, the calorie content would range from 70 to at most 80 calories present within them, whereas a medium sized roti has a considerable jump in caloric content, ranging to around 115 calories.
Roti has and always will be synonymous with Indian households, and the type of roti being made is always dependent on the ingredients used, and some rotis contain vegetables for more nutrients and a better taste in them. The addition of certain vegetables inside the roti can also prevent a person from overeating and stop hunger from occurring.
Adding roti into your diet is a very easy and simple process. It is packed full of essential micronutrients that can help the body function properly. These micronutrients include vitamin B, vitamin E, and even phosphorus and play a large role in the prevention of constipation and improving bone health in the body.
Rotis will always be a memorable piece of food found in the kitchens of Indians. The importance of Roti when it comes to its nutritional value can help with the proper utilization of caloric intake, and with the addition of several millets including bengal grams, pulse flours and even whole wheat have had a significant presence in lowering the calorie intake and increase the nutritional value in them. By switching to having roti daily, the change in the lifestyle and diet options can have a very positive change to the body, which gives the body a bunch of health benefits and helps the body stay in shape.