Chapati is an Indian flatbread made from whole-wheat flour and is very popular. As an excellent food source for vegetarians and weight watchers, chapati is essential to many Indian meals. It is easy to make and can be used as a base for many recipes. Let’s see how many carbs in chapati are and what a chapati’s glycemic index is.
There are many different types of chapati, but the most popular is the aloo paratha (potato).
Does chapati have carbs
If you are wondering does chapati has carbs; the answer is yes. Chapati contains more than 80% of calories as carbs. However, most carbs are complex ones that take longer for the body to digest.
A single chapati contains 64 calories. Most of these calories come from carbohydrates, while the rest are proteins and fat. One chapati provides about 5% calories, and the average adult diet needs around 2,000 calories.
A single chapati contains approximately 13 grams of carbs. Hence while considering the number of carbohydrates in chapati, you also need to consider your total daily limit of calories. For example, just 10 servings of chapati could provide you with your total daily carbs limit, thus rendering meal planning ineffective.
Carbs in chapati
Indian cuisine is full of exciting dishes but is predominantly carbs oriented compared to the western diet. Indian bread – chapati, can be a healthy carb option. There are many varieties of chapatis, ranging from plain chapati to flavoured/stuffed chapati such as thepla or paratha.
However, for calculating chapati carbs, we assume that the chapati comprises 20-gram whole wheat flour without any oil. Accordingly, the carbs in chapati are listed below.
When you eat chapati, you get 12.83 gm carbs per serving, 64 kcal energy and 2.27 gram of fibre. Carbohydrates form 80.17 % of the calories in chapati. A chapati can fit into your carb quota as per the following.
a. 4.67 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 6.22 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 7.78% of the set carb limit of 165 grams in a 1200 kcal diet.
d. 10.37% of the set carb limit of 123.75 grams for a 900-kcal diet.
The Breakup of net carbs in chapati
Net carbs in chapati – 11.72 gm.
Total Starch – 11.36 gm, which is 96.93 % of total carbs in chapati
Sum of Total Free Sugar – 0.36 gm, which is 3.07 % of total carbs in chapati.
Whole wheat chapati contains very low free sugars compared to refined wheat bread, so it is a better choice for people with diabetes and those looking to reduce their sugar intake.
Details of free sugars in chapati
a. Fructose – 0.14 gm, which is 1.19 % of total carbs in chapati
b. Glucose – 0.16 gm, which is 1.37 % of total carbs in chapati
c. Sucrose – 0.06 gm, which is 0.51 % of total carbs in chapati
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 0.36 gm, which is 3.07 % of total carbs in chapati
Glycemic index of chapati
Chapati is a good choice for people with diabetes because it is low in GI (glycemic index).
As you see, chapati carbs contain mostly Starch, which is complex carbs. Eating chapati provides satiety for your body takes longer to break the complex carbs. Further, it also reduces the glucose spikes in your blood.
The glycemic index of chapati is 45, and the glycemic index of roti is 7, provided it is made from whole wheat flour. This is lower than the acceptable limit of GI and GL of 55 and 9, meaning eating chapati will not spike your sugar levels.
Chapati made with whole-wheat flour has a lower glycemic index than white or brown rice.
Further, when you mix multiple grains of legumes, the GI and GL of chapati fall. For example, a chapati made up of whole wheat flour, roasted Bengal flour, fenugreek seeds, and psyllium husk powder has a glycemic index of 27 and a glycemic load of 4.
It is therefore advisable to use multigrain flour to make chapati if you must manage blood sugar levels.
Are chapatis healthy?
Whole wheat flour contains an antioxidant known as Vitamin B1, which fights free radicals. Most chapati recipes call for a half teaspoon of oil, but you can omit it if you are on a low-fat diet or want to restrict overall calories.
Another benefit of chapati is its high fibre content. One chapati contains approximately 2 grams of fibre.
Chapatis are rich in folate, which is an essential water-soluble B vitamin. Folate helps produce DNA, new cells, and red blood cells to carry oxygen throughout the body. In addition, folate helps prevent neural-tube congenital disabilities, which are especially important in pregnant women.
Nutrition in chapati
Serving size – 20 gm whole wheat flour
a. 64.01 kCal of Energy
b. 2.11 gm of protein with a protein richness of 13.19 %
c. 12.83 gm of carbohydrate with a carbohydrate to calories ratio of 80.17 %
d. 0.31 gm of fats with fats to calories ratio 1.94 %
e. 2.27 gm of Total Fiber
f. 0.04 mcg of Vitamin A
g. 0.08 mg of Vitamin B1
h. 0.03 mg of Vitamin B2
i. 0.47 mg of Vitamin B3
j. 0.05 mg of Vitamin B6
k. 5.84 mcg of Vitamin B9
l. 2.69 mcg of Vitamin D
m. 0.05 mg of Vitamin E
n. 0.30 mcg of Vitamin K
o. 6.19 mg of Calcium
p. 63.00 mg of Phosphorus
q. 0.82 mg of Iron
r. 25.00 mg of Magnesium
s. 96.00 mg of Copper
t. 0.60 mg of Manganese
u. 0.57 mg of Zinc
v. 1.20 mg of Chromium
w. 10.62 mcg of Selenium
x. 0.33 gm of Soluble Fiber
y. 0.15 mcg of Vitamin B7
z. 0.36 gm of Total Free Sugar
Is chapati good for weight loss?
If you are on a weight loss plan, eating chapatis in limited portions and maintaining a calorie deficit diet will help you achieve a slow weight loss. Carbs in chapati are relatively higher. Therefore, it is crucial to have a low-calorie, low-carb diet to achieve a noticeable and organic weight loss.
How many carbs in chapati you take depends upon chapati ingredients, including the oil you add. You can restrict carbohydrates and increase protein by mixing other grains, flours, legume flour, vegetables and other low-carb foods in chapati dough. The result is low-carb chapati or parathas that are helpful for weight loss.
Chapati is a healthy meal choice, but it should be limited if you are trying to lose weight.
How to make chapati
Chapati is made from wheat flour, water, and salt. The dough is kneaded for a few minutes and then allowed to rest for about 30 minutes. It is then rolled out into a thin round shape and cooked on a hot griddle or skillet. You can make many types of chapatis/roti by blending different drains. Watch this for more information.
Chapati can be a nutritious food if consumed in moderation. This way, you can enjoy the delicious taste and satiety of a chapati while losing weight.