Roti is a type of flatbread that is a staple food in many parts of Asia, including India, Pakistan, Bangladesh, Nepal and Sri Lanka. It is made from wheat flour, water and salt, and is cooked on a tava or griddle. Roti is an integral part of meals across Asia and is consumed on a daily basis by millions of people. However, one aspect of roti that many people are unaware of is that it is relatively high in calories compared to some other types of bread. In this article we will explore the reasons why roti is high in calories.
The Main Ingredients in Roti
To understand why roti is high in calorie content, we first need to look at its main ingredients – wheat flour and oil/ghee.
Wheat Flour
Wheat flour is the base ingredient of roti and makes up the bulk of the calorie content. A 100g serving of whole wheat flour contains approximately 364 calories, while 100g of refined wheat flour contains around 364 calories as well. Since roti is made entirely from wheat flour, the flour contributes significantly to the total calorie count.
Oil/Ghee
Most roti recipes call for a small amount of oil or ghee to be added to the dough or used to cook the roti. Oil and ghee are very high in calories – 100g of vegetable oil contains around 884 calories while 100g of ghee contains a massive 900 calories. Even using a couple of teaspoons of oil or ghee to cook each roti can add significant calories.
Preparation Method
The way roti dough is prepared also impacts its calorie density. Some key factors include:
Kneading
Kneading the dough adds air pockets, which increases the volume and density of the roti. Thorough kneading ensures the roti rises well but also increases calorie count per roti. Minimal kneading produces thinner, less dense rotis with fewer calories.
Resting/Fermenting
Allowing the dough to rest or ferment for some time introduces fermentation, which helps the roti rise and develop more gluten. However, this also causes the starch to break down faster into simple sugars, increasing calorie density.
Rolling
Roti dough is rolled out into thin rounds before cooking. Thinner rotis have fewer calories than thicker rotis from the same dough due to their lower density.
Cooking Method
The cooking method used for roti also impacts its calorie content:
Griddle/Tava
Rotis cooked on a hot griddle or tava allow water to evaporate and the roti to puff up, increasing volume and density. Puffing up adds air pockets which increase calorie count.
Ghee/Oil
Adding ghee or oil while cooking introduces additional calories from the fats. Ghee-roasted or fried rotis absorb oil and gain a significant number of calories.
Dry Roasting
Dry roasting on a directly on a flame leads to a lower calorie roti as no oil/ghee is used and the water evaporates quickly due to high heat. This causes less puffing up.
Cooking Time
The longer the cooked roti is allowed to remain on the griddle or flame, the more its interior moisture evaporates, increasing calorie density. Well-cooked rotis have more calories than soft, lightly cooked rotis.
Portion Size
The calories in roti are also dependent on the size and thickness of each roti:
Diameter
Larger rotis have more calories than smaller ones of the same thickness, due to greater overall quantity of flour. Typical roti diameter ranges from 4-8 inches.
Thickness
Thicker rotis made from a thicker dough ball have greater calorie density than thinner ones rolled out more. Thickness can range from 2-6mm.
Number of Rotis
Eating multiple rotis in one sitting multiples the total calorie intake from the meal. Limiting roti intake reduces calorie consumption.
Accompaniments
What the roti is eaten with also impacts its overall calorie contribution:
Curries and Vegetables
Roti is often paired with calorie-dense curries, meat dishes, dals and vegetable preparations, significantly increasing the meal’s calories.
Dairy Products
Serving roti with high-fat dairy items like butter, ghee, paneer or cream adds more calories.
Meat Dishes
Meat curries and dishes have a high calorie count. Pairing roti with these multiplies total calories greatly.
Low-Calorie Foods
Pairing roti with lower calorie items like chutneys, raita, salads, subjee reduces overall calorie intake.
Dessert
Eating roti with calorie-dense Indian sweets and desserts like gulab jamun, kheer, halwa etc further increases calorie load.
Type of Wheat Flour
Rotis can be made from different types of wheat flour, each with varying calorie counts:
Refined Flour
Rotis from refined white flour tend to be lower in calories than whole wheat. Refined flour has the bran removed.
Whole Wheat
Whole wheat flour contains the nutrient-dense wheat germ and bran. This adds minerals but also slightly more calories than refined flour.
Other Grains
Multigrain or composite flours with other grains like jowar, bajra, ragi etc may have lower calorie density than plain wheat flour.
Additives
Some roti recipes include additional calorie-containing ingredients:
Fats
Incorporating butter, ghee, oil or cream into the dough adds significant calories from fats.
Sugar
Some sweet roti recipes contain sugar, jaggery or honey, increasing carbohydrate and calorie content.
Milk Products
Adding milk, curd or paneer to dough adds protein but also introduces more calories.
Seeds/Nuts
Rotis made with seeds like til, ajwain, kalonji or nuts like almonds add healthy fats but also more calories.
Flavored Oil
Oils infused with herbs/spices/chilies used to cook roti can contribute additional calories.
Health Impact of High-Calorie Roti
The relatively high calorie content of roti as part of an imbalanced diet can negatively impact health:
Weight Gain
Overconsumption of calorie-dense rotis, especially with high-fat side dishes may lead to obesity and weight gain over time.
Blood Sugar Issues
Refined flour rotis have a high glycemic index. Eating too many may spike blood sugar levels abnormally in prediabetics.
Heart Disease
High fat and calorie intake from roti consumed with rich curries may raise cholesterol and risk of heart disease.
Digestive Problems
Excessive roti intake that overloads the digestive system could potentially cause acidity, bloating and other issues.
Nutritional Imbalances
Roti-based diets with less dietary diversity may cause nutritional deficiencies due to calorie overload displacing other foods.
Ways to Make Roti Healthier
Despite being relatively high in calories, roti can absolutely be part of a healthy diet when consumed in moderation and balanced with other nutritious foods. Here are some tips to make roti healthier:
Use Healthy Flours
Try composite flours, whole grains like jowar or bajra, or multigrain mixes to reduce calorie density.
Add Fiber
Add bran, crushed grains or psyllium husk into dough for more fiber and slower digestion.
Reduce Oil/Ghee
Minimize oil or ghee while making and cooking roti to reduce saturated fats.
Increase Vegetables
Fill rotis with healthy veggie fillings like potatoes, cauliflower, pumpkin, radish etc.
Choose Lean Proteins
Pair rotis with plant-based proteins like dal, beans, paneer or lean meats like chicken, fish.
Watch Portions
Limit portion size to 1-2 medium rotis per meal to control calorie intake.
Boost Nutrition
Add seeds, nuts, herbs and spices to provide more nutrients and flavor.
Prefer Dry Roasting
Avoid deep frying and use minimum or no oil while dry roasting rotis to reduce calories.
Balance Meals
Roti calories can be balanced out with lower calorie foods like vegetables, curd, salad etc in the same meal.
Healthy Low-Calorie Roti Recipes
Here are some healthy, lower calorie options for preparing tasty rotis:
Jowar Bajra Roti – Uses a mix of jowar and bajra flours instead of just wheat flour. Provides complex carbs and fiber.
Ragi Roti – Made from ragi or finger millet flour, which is gluten-free and high in calcium and protein.
Multigrain Roti – Wheat flour combined with a blend of jowar, bajra, ragi, oats, quinoa flours for nutritional variety.
Methi Roti – Includes fresh fenugreek leaves in the dough for flavor and health benefits.
Palak Roti – Made green with the addition of pureed spinach, boosting nutrition.
Moong Dal Roti – Contains yellow moong dal for an extra protein boost.
Soya Roti – Perfect for vegans, with nutritious soya flour partially substituted for wheat flour.
Bran Roti – Extra wheat bran added to boost fiber content and provide essential nutrients.
Brown Rice Roti – Uses brown rice flour which is lower on the glycemic index than wheat flour.
Conclusion
Roti is relatively high in calories compared to some other breads due to its main ingredients of wheat flour and oil/ghee, along with preparation and cooking methods that increase calorie density. Eating large portions or pairing roti with calorie-heavy foods can lead to excessive calorie intake. However, enjoying rotis in moderation as part of a balanced diet with other nutritious foods can allow you to consume this traditional flatbread while maintaining good health. There are also many healthy roti variations using alternative flours, added fiber and nutrients that provide more nutrition and fewer calories than plain wheat rotis. With mindful consumption and smart recipes, roti can definitely be included in a well-rounded diet.
