Nasi Vs Roti: Which One Is Faster To Lose Weight? This Is What Nutritionists Say

Nasi dan bread (Photo: Freepik/azerbaijan_stockers)

JAKARTA - The issue of carbohydrates and diet is never finished. Many people believe that carbohydrates are the main cause of weight gain. However, according to nutritionists, this assumption is not entirely true. In fact, carbohydrates are still needed by the body, including when you are losing weight.

Nutritionist and diabetic educator from Apollo Hospitals Lucknow, Aishawarya Jaiswal, explained that both rice and bread can still be consumed as long as the portion and balance is maintained.

"Both rice and bread, if consumed in reasonable quantities and become part of a balanced diet, can help on the way to lose weight," explained Jaiswal, quoted from the Only My Health page.

Often people avoid rice because it is considered higher in calories. In fact, when compared to 100 grams per gram, rice actually contains lower calories than bread.

The following is the ratio of the content:

- Roti: 100 grams of bread contains about 266 calories, 50.6 grams of carbohydrates, 6 grams of protein, and 3.29 grams of fat.

- White rice cooked: 100 grams contains about 130 calories, 28 grams of carbohydrates, 2.7 grams of protein, and 0.3 grams of fat.

"calorily, both of them are almost balanced. However, rice has a lower protein content than bread," explained Jaiswal.

Even though the bread looks lighter, it doesn't mean we can consume it indefinitely. The main key is the arrangement of the portion and type of carbohydrates consumed.

"Porsion plays a very important role in the process of losing weight," said Jaiswal.

Many people think replacing rice with bread automatically makes the diet work, even though if the portion is excessive, the results remain the same," he added.

Red rice is often considered healthier than plain bread or plain bread.

"High red rice fiber and rich in vitamins, minerals, and antioxidants. When combined with enough protein sources, it can give you a long feeling of fullness," added Jaiswal.

In terms of the glycemic index (GI), both rice and bread are included in the medium to low category, so they do not directly cause a drastic spike in blood sugar.

Tips For Carbohydrate Consumption During Diet

If you are trying to lose weight, here are some advice from nutritionists so that carbohydrate consumption remains safe and effective.

1. Select the Utuh Version (Whole Grain)

Replace white rice with red rice or brown rice and choose whole wheat bread instead of white bread. This type is higher in fiber and helps you full longer.

2. Control Portion

Use a small plate and limit the portion of rice to about half a bowl or one piece of bread per meal.

3. Combinate with Protein and Fiber

Serve rice or bread with high protein side dishes such as eggs, skinless chicken, fish, tofu, or tempeh. Add vegetables to make enough fiber intake.

4. Pay Attention to How to Process

Avoid rice mixed with coconut milk, butter, or high-fat sauce. Likewise with bread, limit the use of sweet butter or high sugar olesan.

"Losing weight does not mean completely removing carbohydrates, but regulating portions and choosing the right type." said Jaiswal.