Whole Wheat Bread vs. Chapati: Which is healthier?

When it comes to staple food of India, chapati or roti is often discussed as a rich source of nutrients and carbs. And in modern times, whole wheat bread has also become a commonly consumed food, which is easily available and can be consumed in different forms. But, are they both the same in terms of nutritional values and benefits? Let us find out.
What is Whole wheat bread
Whole wheat bread is a type of bread made from whole wheat flour, which contains all parts of the wheat grain—bran, germ, and endosperm. Unlike white bread, which is made from refined flour, whole wheat bread is more nutritious and fiber-rich. It is best served as a sandwich, toast, and also goes well as a side with pasta and soup.

Benefits of whole wheat bread
It is rich in fiber, which aids digestion and keeps you full longer. It is also high in vitamins & minerals like B vitamins, iron, magnesium, and zinc. And is said to help lower bad cholesterol (LDL), which keeps the heart healthy. And the lower glycemic index makes it a better choice to help regulate blood sugar. Also, it is said to keep you fuller for longer and help reduce cravings. And, it contains prebiotics, which promote the growth of good gut bacteria. And it is said that whole grains have been linked to a lower risk of stroke, obesity, and certain cancers.
What is Chapati?
Chapati is a traditional Indian flatbread made from whole wheat flour (atta), water, and sometimes salt. It is an unleavened bread that doesn’t use yeast or baking powder. It is best served with curries, vegetables, lentils, or yogurt. Unlike, other breads this one doesnot require any additive or preservative.

Benefits of chapati
It is rich in fiber, which aids digestion and prevents constipation. Also, it is low in fat & calories. It also has a low glycemic index, making it suitable for diabetics and contains complex carbohydrates for sustained energy. And, it is rich in iron & vitamins that supports overall health and immunity.

Nutritional values of whole wheat bread and chapati
1 slice of whole wheat bread contains 70-80 calories, while one medium-size roti, which is around 30 gms contains 70 calories. When it comes to carbs, a slice of bread contains 13-15 g and a roti is about 15g carbs. A slice of bread has 2-3 g fiber and on the other hand, roti has 2 g fiber. For those looking for protein content, a slice of bread offers 3-4 g fiber, while a roti has 3 g fiber, and 1-2 g and 1 g fat respectively. Also, bread is loaded with preservatives, but freshly made roti has zero preservatives.

Comparative study of health benefits of whole wheat bread and chapati
As per experts, whole wheat bread (especially store-bought) contains preservatives, emulsifiers, and added sugar, whereas chapati is made from fresh, whole wheat flour and water. When it comes to sodium levels, chapati is lower in sodium, and on the other hand, bread, even whole wheat, often contains added salt and sodium, which can lead to high blood pressure if consumed in excess. Whole wheat bread and chapati both provide fiber, which aids digestion and helps in weight management. And when we look at the convenience perspective, bread is ready-to-eat, making it convenient, but chapati offers better nutrient retention without preservatives. Also, chapati has a lower GI (52-55) compared to bread, meaning it releases sugar more slowly into the bloodstream, making it a better choice for diabetics.

Which is healthier?
As per experts, if you are looking for a more natural, fiber-rich, and low-sodium option, chapati should surely be your choice. However, if you need a quick meal, opt for freshly baked whole wheat bread without added sugar or preservatives, as they are comparatively way healthier than those with added sugar and preservatives.
How to use chapati and whole wheat bread
While it is best consumed fresh and warm, but one can also use leftover chapatis to make roti roll, roti noodles, and can also be crumbled and soaked in milk and topped with sugar to make a porridge like dish, which makes for a filling meal. And when it comes to bread, they are best served as toast and sandwich. But, one can also blend them into powder and use as a coating agent for tikkis and cutlets. They also make for a perfect choice for croutons, served with soup and deep-fried as pakodas.
Is bread good for diabetics?
Bread can be part of a diabetic diet, but it’s important to choose the right type. Whole grain or whole wheat bread is a better option than refined white bread because it contains more fiber, which helps control blood sugar levels by slowing digestion and absorption. Fiber-rich bread has a lower glycemic index (GI), meaning it causes slower and more stable increases in blood sugar.
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