multigrain roti

Is a Multigrain roti Healthy?

Let’s understand this through a small exercise. 

In one scenario, you made rotis using 50g of whole wheat flour, and in another scenario, you made rotis using 50g of multigrain flour, which included four different grains, say whole wheat, oats, jowar & chickpea each in roughly equal amounts. 

Now, the rotis made from wheat flour will provide you with

  • 6g of protein
  • 35g of carbohydrates
  • 6g of fiber
  • 172 kcal

and a good amount of the following macronutrients.

Wheat micronutrients per 50g expressed as a percentage of the daily requirement for an average individual (approximate values may change depending on harvest, brand etc.) –

  • b1 – 16%,
  • b3 – 18%,
  • b5 – 10%,
  • b6 – 12%,
  • iron – 12%
  • magnesium – 17%,
  • manganese – 90%,
  • phos – 20%
  • Zinc – 14% 

On the other hand, the multigrain flour rotis will give you almost the same amount of protein (slightly more, around 7g)

  • 32g of carbohydrates
  • 6g of fiber
  • 180 kcal

And similar micronutrients. 

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There might be slight variations in the quantities of specific micronutrients you get, but nutritionally, there isn’t much difference between the two flours – most whole grains are a good source of:

  • fiber
  • b vitamins
  • Iron
  • manganese
  • magnesium
  • Zinc etc.

So, if the reason you’re eating multigrain roti is because of your neighboring aunty, you can ignore her advice right away because even if you eat wheat roti you’re not missing out on much.

So, whether you want soft rotis made from whole wheat flour or hard rotis made from multi grains is a call you need to make but either way, your long-term health will not depend on the type of flour you consume but on what you eat throughout the day will matter the most.

olive vs olive pomace oil

Olive Oil Vs Olive Pomace Oil

Now, when you press olives without applying heat using a machine, you get virgin or extra virgin olive oil. The process of producing olive oil from olives is longer than this however, the important thing to note is that these olives are neither heat treated nor any chemicals are used to extract oil from them.

Therefore they are sometimes called cold-pressed.

This is quite good for the heart because of the significant amount of unsaturated fat, where monounsaturated fat is predominant.

Approximate nutrition per 100g olive oil

  • Saturated fat – 15 g
  • Unsaturated fat – 85 g
  • Monounsaturated – 75 g
  • Polyunsaturated fat – 10 g

The cost of virgin olive oil is approximately 1000 rupees per liter or even higher.

Now, after extracting the olive oil, the remaining residue is further refined using solvents to extract any remaining oil, resulting in what is known as refined olive pomace oil. Finally, by adding a bit of virgin olive oil to this refined olive pomace oil, they are ready to be packaged and marketed as olive pomace oil, which is priced around Rs 350-500 rupees per liter.

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Nutritionally, these two oils are the same; the only difference lies in their price and processing. Olive pomace is highly processed but this processing offers one advantage, which is that they become suitable for high-heat cooking.

So, if you want a natural product, go for virgin or extra virgin and if you simply want to create an impression that you use olive oil in front of friends/relatives but don’t have the money, then go for olive pomace oil.

The key point is that both oils are good for the heart. The most crucial aspect about oils/fats is – whatever oil you use whether it’s olive, pomace, mustard or ghee, if you ensure that the quantity is appropriate, and you’re good to go.

healthy vs unhealthy biscuit cookie

Healthy Vs Unhealthy Biscuit

Before answering this, understand the difference between the two. Now, any biscuit primarily has these three ingredients:

  • Grain
  • Sweetener and
  • Fat

Now, in the so-called unhealthy variant, it’s:

  • Refined flour
  • Refined sugar and
  • Fat
  • Often palm oil or sometimes hydrogenated oil

along with flavors and additives to enhance taste & preserve food.

In the healthy variant, refined grain such as maida is substituted with whole grains such as:

  • Whole wheat
  • Oats
  • Millet
  • Quinoa
  • Amaranth etc

Natural sweeteners like:

  • Jaggery
  • Honey or
  • Dates are replaced with refined sugar

And healthier fats like olive oil or ghee instead of palm oil.

However, the calories are roughly the same, around 500 for 100 grams of any biscuits, meaning a 10-gram biscuit would be around 50 kcal.

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Nutrient-wise, there’s no doubt that the healthy biscuit is better, but these nutrients come at a price, often 5 to 6 times more expensive than an unhealthy biscuit. But most of us often overlook the most crucial factor, especially in the case of biscuits, which is palatability, which overpowers nutrition a lot of times.

In other words, the better taste of a biscuit can force you to overeat, regardless of whether it’s healthy or not.

So, broadly speaking, choosing between healthy and unhealthy biscuits is a matter of personal preference and budget. It is my assumption that people here on facebook can afford a healthy biscuit, but even choosing a healthy one will not guarantee health.

Conclusion

You can end up being unhealthy even after eating healthy biscuits if you lack discipline in your eating. On the other hand, you can maintain health despite eating so-called unhealthy biscuits if you control your portions, the rest of your day’s food is nutrient-rich, you drink enough water, and engage in regular physical activity.