The nutritional values of quinoa and oats are similar to those of the options above, such as wheat daliya and barley. (Warm quinoa salad with vegetables)
Nutritionist Bhuvan Rastogi has shared some healthy alternatives for us that can easily replace the rotis on our plate.
Roti, or the traditional Indian flatbread, is a staple food in most Indian households. We prefer to complete our meal for lunch or dinner. It is quite a healthy choice and helps us to stay active and fit. Whole grains in our rotis contain fiber, as well as vitamins, minerals and other nutrients that are essential for our bodies. Whole grain products help control cholesterol, weight and blood pressure. But it’s not necessary to just eat rotis to get our share of whole grains. Nutritionist Bhuvan Rastogi has shared some healthy alternatives for us that can easily replace the rotis on our plate.
Nutritionist Bhuvan Rastogi offered some options in an Instagram post.
“Rotis are a very good source of fiber, but not all of us know how to make them. Substituting processed grains makes little sense since they contain little to no fiber. Whole grains may be a better option,” Rastogi wrote.
https://www.instagram.com/p/CpZDB_DLH-c/?igshid=YmMyMTA2M2Y%3D
Rastogi proposes many alternatives that can be included in our meals to replace roits.
Daliya – Rastogi suggests that daliya, a coarse form of wheat, is readily available and high in fiber. Bulgur, which is available in Western countries, is already partially cooked. It’s like rolled oats, but made with wheat, making it a convenient whole-grain option, Rastogi adds.
Barley daliya – Barley has a higher fiber content than wheat, jowar and oats. The nutritionist says that this food is a convenient way to add fiber to our meals and is readily available in India.
Quinoa and oats – Rastogi says these are the most common whole-grain options in the West, which is why they’re very popular. He informs us that their nutritional values are similar to those of the options above, such as wheat daliya and barley.
Rajgira – Rajgira has a similar nutritional value to quinoa according to the nutritionist. It’s easy to prepare and easy on the stomach, too, making it a great choice for our whole grain needs.
Split Jowar – Jowar is a type of millet with very high nutritional value, but it is not part of our regular meals. Rastogi suggests that split jowar could be an easy way to incorporate the goodness of jowar into our diets.
Samak Rice (Vrat Chawal) – This is not actually rice, but a form of millet with fiber content.
However, if you don’t know what to choose, Rastogi has a solution. “Most whole grains have a similar fiber of about 10g per 100g (including quinoa and oats). Barley has a higher fiber content of 14-17g. Choosing one over the other makes little difference.”
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