Mind Merger

🍚Health Tips: Should You Eat Rice or Roti at Night? Which Is Better for Your Health? Learn from the Experts

Many Indians wonder whether it’s healthier to eat rice or roti at night — especially when trying to lose weight, manage blood sugar, or improve digestion. Both are staple foods, but experts say your choice should depend on your health goals, portion size, and timing of dinner.

🌾 Roti at Night: The Fiber-Rich Choice

Roti, made from whole wheat, is rich in complex carbohydrates and fiber.

Pros:
- Keeps you full longer and prevents late-night snacking.
- Has a lower glycemic index than white rice, meaning it releases sugar slowly.
- Better for people with diabetes or weight management goals.
Cons:
- Harder to digest for some people, especially if eaten late at night or in large quantities.

🩺 Expert tip:

“If you have acidity or bloating issues, avoid very dry chapatis or excess ghee at night,” says Dr. Smita Nair, Nutritionist. “A soft phulka with sabzi is ideal.”

🍚 Rice at Night: The Easy-to-Digest Option

Rice, especially white rice, is light and easy to digest.

Pros:
- Suitable for people with weak digestion, elderly adults, or those recovering from illness.
- Helps promote better sleep as it increases tryptophan availability (an amino acid linked to relaxation).
Cons:
- Low in fiber, which may cause a quicker sugar spike.
- Can lead to fat storage if consumed in large portions or with heavy curries.

🩺 Expert tip:

“If you prefer rice at night, go for small portions and pair it with dal, vegetables, or curd for better nutrient balance,” says Dietitian Renu Malik.

⚖️ The Balanced Verdict

Health Goal	Better Option	Reason
Weight loss	Roti	High fiber, keeps you full longer
Easy digestion	Rice	Light on the stomach
Blood sugar control	Roti (multigrain)	Slower glucose release
Sleep & relaxation	Rice	Boosts serotonin and sleep quality

🍽️ Expert-Recommended Night Meal Tips

Eat dinner 2–3 hours before bedtime.
Avoid heavy curries, fried foods, or excess ghee.
Portion control matters more than the food type.
If eating rice, choose semi-brown rice or parboiled rice for better nutrition.
Keep hydration and light post-dinner walks part of your routine.

✅ Bottom Line

Both rice and roti can be part of a healthy dinner — the key is moderation, digestion comfort, and your health condition. For diabetics or those watching weight, roti is usually better. For those with acidity, indigestion, or fatigue, light rice meals may be more suitable.