There are many health benefits to eating roti, including reducing the risk of heart disease, diabetes, and some types of cancer. Here are six amazing roti health benefits and 1 roti nutrition facts.
Roti is a popular South Asian flatbread made from whole wheat flour. The bread is cooked on a tawa, a hot griddle, or pan and is served with curries, chutneys, or pickles. You can also fill the roti with savoury or sweet stuffing such as chicken, lamb, shrimp, vegetables, and different sauces.
Whole wheat roti, plain or stuffed, is an excellent source of dietary fibre, resistant starch, phenolic acids, and alkylresorcinols. Further, roti also contains phytochemicals such as lignans, antioxidants such as carotenoids, tocotrienols and tocopherols.
Types of rotis
There are many types of roti. The most common type is the chapati, a thin, half the weight of roti, round bread cooked on a griddle. Another type of roti is the paratha, a layered bread stuffed with vegetables or meat. The naan is a leavened bread that is popular in India, and the puri is a deep-fried flatbread served with curries. People make rotis from different types of flour, such as whole wheat flour, rice flour, or millet flour.
1 Roti nutrition compared with male and female DRI (Dietary Reference Intake)
The nutrients in roti depend on the type of flour used, so it’s essential to know the nutrition facts before eating one.
Generally, roti is the think flatbread made in Punjab, whereas chapati is a relatively thin flatbread. Nevertheless, both words that refer to flatbread are in use in India.
For reviewing the roti nutrition facts, we assumed that the roti is thicker and made from 40 gm of whole wheat flour without oil, ghee, and salt.
Serving size: roti made from 40 gm whole wheat flour without ghee or any other stuffing
Calories in roti
a. Calories in 1 roti are 128.02 kCal; as much as 6.40 % of male DRI of 2000 kCal. Further, it can attain 8.53 % of female DRI of 1500 kCal.
b. Protein forms 13.22 % of the calories
c. Carbs form 80.21 % of the calories in roti.
d. Fats form 4.29 % of the calories.
Macros in roti
a. Protein in roti – 4.23 gm, particularly 5.64 % of male DRI of 75 gm. Therefore, it can complete 7.52 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in roti – 25.67 gm, therefore, is 9.33 % of male DRI of 275 gm. Thus, it can achieve 12.45 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in roti – 0.61 gm, notably 0.91 % of male DRI of 66.67 gm. As a result, a woman gets 1.22 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The fibre in roti – 4.54 gm, thus is 11.95 % of male DRI of 38 gm. On the other hand, females get 18.16 % of female DRI of 25 gm.
e. Soluble Fibre – 0.65 gm, particularly 6.50 % of male DRI of 10 gm. Additionally, females will get 6.59 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.72 gm, which is not only 1.20 % of male DRI of 60 gm but also 1.44 % of female DRI of 50 gm.
Vitamins in roti
a. Vitamin A – 0.09 mcg, as much as 0.01 % of male DRI of 900 mcg. Furthermore, women can get 0.01 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.17 mg, particularly 14.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 15.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.06 mg, therefore, is 4.62 % of male DRI of 1.3 mg. Besides, women also get 5.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.95 mg, notably 5.94 % of male DRI of 16 mg and 6.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.10 mg, thus is 7.69 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.30 mcg, therefore, is 1.00 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 11.69 mcg, as much as 2.92 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 5.37 mcg, notably 107.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.10 mg, thus is 0.67 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.60 mcg, as much as 0.50 % of male DRI of 120 mcg and 0.67 % of female DRI of 90 mcg.
Minerals in roti
a. Calcium – 12.38 mg, particularly 1.24 % of DRI of 1000 mg for males and females.
b. Phosphorus – 126.00 mg, therefore, is 18.00 % of DRI of 700 mg for males and females.
c. Iron – 1.64 mg, notably 20.50 % of male DRI of 8 mg and 9.11 % of female DRI of 18 mg.
d. Magnesium – 50.00 mg, thus is 12.50 % of male DRI of 400 mg and 16.13 % of female DRI of 310 mg.
e. Copper – 192.00 mcg, as much as 21.33 % of DRI of 900 mcg for males and females.
f. Manganese – 1.19 mg, particularly 51.74 % of male DRI of 2.3 mg and 66.11 % of female DRI of 1.8 mg.
g. Molybdenum – 0.01 mcg, therefore, is 0.02 % of DRI of 45 mcg for males and females.
h. Zinc – 1.14 mg, notably 10.36 % of male DRI of 11 mg. At the same time, women get 14.25 % of female DRI of 8 mg.
i. Chromium – 2.40 mcg, thus is 6.86 % of male DRI of 35 mcg. Besides, women too get 9.60 % of female DRI of 25 mcg.
j. Selenium – 21.25 mcg, as much as 38.64 % of DRI of 55 mcg for males and females.
h. Cholesterol – 0.00 mg,
i. Potassium – 124.40 mg, as much as 2.65 % of DRI of 4700 mg for males and females.
j. Sodium – 0.82 mg, particularly 0.05 % of DRI of 1500 mg for males and females.
k. Omega 3 – 17.97 mg, therefore, is 3.00 % of DRI of 600 mg for males and females,
l. Omega 6 – 278.80 mg, not only 46.47 % of DRI of 600 mg for males and females.
6 amazing health benefits from roti nutrition
Roti is high in fibre and minerals, making it an ideal food for people trying to lose weight or improve their health. Here are five health benefits of roti:
1. Eating roti reduces hunger and improves digestion
A recent study published in the Healthcare found that eating whole wheat cereals such as roti induces satiety, reducing hunger levels. The study participants ate whole grains or a controlled food and their hunger levels were monitored. The results showed that the roti group ate less than the control group and felt more satisfied [PMID: 27417768].
Roti is a healthy and nutritious food that is good for digestion. It is high in fibre and helps to regulate bowel movements. Roti also contains essential vitamins and minerals such as vitamin A, vitamin B6, magnesium, zinc, and potassium.
2. Reduce the risk of heart disease
Roti is high in fibre and matairesinol, which reduces cholesterol levels. Matairesinol protects against heart disease by reducing inflammation and preventing the oxidation of plaque in the arteries [PMID: 19361969].
3. Reduce menopausal symptoms
Roti contains some phytonutrients such as lignans. One specific lignan, secoisolariciresinol, or SDG, has been shown to improve menopausal symptoms. In a study of women going through menopause, those who supplemented with SDG reported a significant improvement in symptoms like hot flashes and night sweats [PMID: 17761129].
Eating roti may help to regulate estrogen levels. Additionally, SDG has anti-inflammatory and antioxidant properties, which may also help to improve symptoms.
4. Low risk of osteoporosis
Eating roti may also reduce the risk of osteoporosis in post-menopausal women. The phytochemicals present in the roti produce an anti-estrogen effect. This effect is responsible for the reduction in loss of bone density.
5. Reduced risk of breast cancer
Roti is a healthy and affordable way to reduce your risk of breast cancer. Roti is a good source of fibre, and it contains lignans which are phytonutrients that cut the risk of breast cancer. Lignans are plant-based chemicals that can bind to estrogen receptors and interfere with the growth of cancer cells.
Further, a high fibre diet increases the excretion of estrogen from the body. Higher estrogen excretion reduces the risk of breast cancer [PMID: 1313692].
6. Help regulate blood sugar levels
Recent studies have reported consumption of whole wheat leads to a decreased postprandial glucose concentration [PMID: 31983281].
The researchers believe that roti fibre may be responsible for reduced blood sugar levels. Fibre helps delay the digestion and absorption of food glucose, leading to a slower rise in blood sugar levels. Additionally, fibre may also help to increase insulin sensitivity.
How to make plain roti
You can make roti with simple ingredients and a few easy steps at home.
a. 1 cup whole wheat flour (100g)
b. A pinch of table salt
c. 1 tablespoon oil or ghee – 5 grams (optional)
d. 3/4 to 1 cup of water
Making roti is a skill that takes some practice, but it’s definitely worth the effort. The result is a delicious, warm, fluffy flatbread that you can enjoy with any curry or stew. Here are the elementary steps you’ll need to follow:
a. Mix the flour, salt, and oil in a bowl. Slowly add in enough water until a soft dough forms.
b. Knead the dough for 10 minutes until it’s smooth and elastic. Place it in a greased bowl, cover it with a damp cloth or plate, and let it rest for 30 minutes.
c. Divide the dough into 2 to 3 pieces and roll them into balls. Working with one ball at a time, use a rolling pin to roll it out into a thin circle.
d. Place one of the disks on the hot surface and cook for 1-2 minutes until browned and puffed up. Flip the roti and cook for 1 minute more. Apply little oil or ghee on the top and serve hot.
Roti contains gluten. For people with celiac disease or gluten sensitivity, eating roti can cause digestive problems. People with gluten sensitivity can have symptoms like bloating, diarrhoea, constipation, headache and joint pain.
There are gluten-free roti recipes available, but they are not wheat-based. Instead, they are made with millets, maize or rice flour. If you have any of these symptoms, check for gluten sensitivity and switch to a gluten-free diet.
In conclusion, roti is a healthy, versatile, and delicious flatbread that people of all ages can enjoy. You can eat roti for breakfast, lunch, or dinner and serve it with a variety of different toppings. Roti is an excellent choice for anyone who wants a healthy and satisfying meal. Eating roti with a vegetable-rich diet reduces the risk of diseases including some cancers, heart disease and diabetes.