Carbs are not the enemy
Roti, rice and daliya give your body energy, and whole grains provide fibre, B vitamins and minerals. Problems usually come from how much we eat, what kind (refined or whole grain), and what we eat with them.
Roti: choose the flour
- Chakki atta (whole wheat) has more fibre than finely milled or maida-based flour.
- Mixed flour roti: adding besan (gram flour), jau (barley) or bajra to wheat flour can add fibre and protein.
- Size matters: a large tandoori roti or naan can equal two or more home chapatis.
- Skip the ghee on top most days, and keep paratha for occasional breakfasts.
Chawal: portion and pairing
- Rice is easy to overeat. Serve a measured portion first, then add salad and sabzi.
- Pair rice with daal, chana or meat. The protein and fibre slow down digestion.
- Plain boiled rice is lighter than biryani or pulao made with lots of oil.
- Brown or parboiled rice usually has more fibre than white rice, if your family likes it.
Daliya: a great breakfast option
Daliya (broken wheat) and oats are filling, high in fibre and easy to cook. Make them with milk or water, add fruit or a few nuts, and skip the added sugar. A savoury vegetable daliya also makes a good light dinner.
Quick comparison
| Food | Tip |
|---|---|
| Home chapati (chakki atta) | A good everyday choice. Count your chapatis. |
| Naan / tandoori roti | Usually larger and made with refined flour. Keep for occasions. |
| Paratha | High in fat. Occasional breakfast, made with less oil. |
| White rice | Fine in a measured portion with protein and vegetables. |
| Biryani / pulao | Enjoy a small serving with raita and salad. |
| Daliya / oats | Filling and high in fibre. Avoid adding lots of sugar. |
The one-plate rule
Whatever carbohydrate you choose, keep it to about a quarter of your plate. Fill half with vegetables and salad, and a quarter with protein. This simple rule works for weight loss, blood sugar and general health.
If you have diabetes, your carbohydrate portions may need to be matched with your medicines. See our diabetes nutrition service.
Want help with portions for your body and goals? Try the calorie calculator, then book a consultation.
This article is general information and not a substitute for personal medical advice.