It is fair to assume that over generations of consumption, Roti has become part of the staple diet of Indians. However, this Indian food is commonly referred to as a food that should not be eaten on a strict weight loss diet. This is mainly due to its high carbohydrate content. Given that a Keto diet is a Low carbohydrate diet, it is often frowned upon to consume Roti\’s and Flatbreads whilst on Keto. Regular consumption of high amounts of carbohydrates can significantly slow down the progress of your Keto diet.
Are you wondering how much Indian flatbread can be eaten in a day? Do you wish to know about the carbohydrates in an Indian flatbread? Here’s our guide on the nutritional values of roti, and whether or not it can be had on your selection of food.
Tips While on a Diet
Predetermine your daily carbohydrate intake:
You need to assess how many carbs you should be consuming each day. Be sure to plan your meals accordingly so you have plenty of room for chapati and other carb-rich foods like sugar and milk.
Try to consume them in the first half of the day:
As a general rule of thumb for weight loss, many experts believe that major carbohydrate sources, such as chapati, should be consumed in the first half of the day. You can consume them until lunch or even until 4 p.m. However, post that, you must decrease your carbohydrate consumption.
The number of rotis to have in a day:
There is no one number that fits all. It simply depends on your carbohydrate requirement and your mass loss goals. If you want to limit your consumption, you must consume accordingly. What matters at the end of the day is that you must complete your requirement, through chapatis or any other source.
Nutritional Value of Roti
If we talk about one 6-inch chapati, it contains somewhere around 15 grams of carbohydrates, 3 grams of protein, and 0.4 grams of fiber
Indian flatbread is very high in fiber, mostly insoluble fiber. The fiber in your food means there is a slow absorption of sugar into the blood and it is like a sustained release, which helps maintain satiety for longer. Fibre also adds bulk and helps achieve early satiety, further helping you maintain heaviness by not overeating. It also helps control cholesterol and lower blood sugar by preventing blood sugar spikes after a meal.
It is a water-soluble B vitamin essential for the production of DNA in our bodies. It is necessary for the formation of new blood cells and to prevent neural birth defects and is present in Indian flatbread in sufficient quantity.
An important mineral found in every cell of our body, phosphorus is required for maintaining bone health, kidney function, muscle contraction, normal heartbeat, and nerve signaling among others. It is a good source of phosphorus and is definitely a healthy choice.
When trying to maintain weight or for diabetics, calories are a concern. Depending on the total daily calories you wish to consume, choose the amount accordingly, and spread it evenly throughout the day so that the body stays energized.
Carbohydrates are our body\’s main source of energy and are needed throughout the day. Its content in all cereals is slightly different. But heightened consumption of carbohydrates is one of the risk factors for diabetes and once it is metabolized, the insulin takes a while to return to baseline. This stimulates hunger and an appetite to eat more, which may lead to mass gain.
When it comes to protein, chapati delivers a reasonable amount of protein. When eaten in combination with pulses, the protein quality of the meal improves.
Most cereals are low in fat. Chapatis are thus essentially fat-free and dare not able to cater to the fat requirements of the body.
Can we have Rotis on Keto?
The revolutionary Ketogenic diet is certainly helping many people to lose weight. But since the classic wheat Indian flatbreads are very high in carbohydrates, they cannot be included while in ketosis.
For Indians, passing up on foods like chapati and rice for weight loss can be quite challenging. There might be moments when you can’t help but eat a small bite of it to meet your cravings. But did you know, that there exist low-carb versions of it that you can eat during ketosis? Well, here we are, with some keto-friendly chapati options.
These low-carb Indian flatbreads can make this diet much more comfortable. You can include these along with low-carb veggies or you can even consume them as it is with chutney by adding salt to the dough!
In order to organize them, you need almond flour, flaxseed meal, psyllium husk powder, salt, hot water, and oil or ghee. Blend all these ingredients and knead them to create a dough. Add water as per the required consistency. Let the dough sit for 15 to 20 minutes and till it cools down thoroughly. Add ghee at this point to smoothen the dough.
Take small rolls and put them in between parchment paper. Roll the chapatis using a rolling pin. Cook it on tawa on medium-high flame till both sides turn brown. Add some ghee to cook them properly. You can also add some ghee on top of them while serving.
For all those who have been overlooking Indian flatbread on the ketogenic diet, this is the perfect solution for you! You can also have these with sabzis, gravies, and low-carbohydrate curries.
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