Wheat or rice, which is healthier? The key is in portion-control and fibre-rich add-ons in daily diet

Health benefits of wheat and rice: Both rice and wheat, staples of the Indian plate, have distinct roles in the culinary tales. they both play vital roles in your dietary choices (Image: Canva)

In a world brimming with health advice, do you find yourself questioning your meal choices? The eternal debate of rice versus roti might leave you baffled, but the reality, according to experts, is that the key lies more in how much you eat than the specific item on your plate. Renowned gastroenterologist, Dr Pal Manickam, sheds light on this grainy dilemma, asserting that the crux lies not in the item itself but in the quantity consumed.

Rice and wheat, the staples of the Indian plate, have distinct roles in the culinary tales. they both play vital roles in your dietary choices. Dr. Manickam stresses that moderation is key, and urges you to consider a generous serving of vegetables and greens as the mainstay of your meals.

Dr Manickam advises keeping these tips in mind when deciding between rice and wheat:

Listen to your gut: Your gut, the part of your body that manages the bacterial balance in the large and small intestines, plays the conductor in your digestive system. The quantity of rice or wheat you consume takes center stage, influencing this crucial balance. A mix of white rice with fibre-rich vegetables emerges as a balanced choice, offering a tasty compromise between flavour and nutrition.

Choose wisely, live healthy: The call is clear: make mindful food choices to ward off risks like obesity and diabetes. Given that gut bacteria thrives on complex carbs, opt for a measured intake of rice or wheat roti paired with ample fibre to keep carbohydrate intake in check.
Watch the full interview with Dr Pal Manickam here

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Portion wise: In the battle of rice versus wheat, portion control emerges as the hero. Opting for a moderate portion of either white rice or wheat roti is advisable. For instance, if faced with a choice between five wheat rotis and a small amount of rice, rice takes the lead. However, if you select two rotis or a small portion of rice, then roti emerges as the winner. When preparing a one-pot meal like pulav (vegetable rice), ensure there is at least an equal or greater amount of vegetables compared to the rice. A pulav becomes a wholesome meal when abundant healthy vegetables are added alongside the rice.

Balancing fibre and carbs: Always strike a balance between fibre and carbs. This helps to  pave the way for a health gut. Know that your bowel movements should have the '3 S' rule: soft, smooth, and silky. Your guide to maintaining this balance is monitoring bowel health, which directs you toward a diet that improves the well-being of your gut.