I’m an Orthopedic Surgeon: Why Roti May Be Causing Weight Gain and Blood Sugar Spikes

Orthopaedic surgeon Dr. Manu Bora says regular consumption of roti may contribute to weight gain and poor metabolic health due to processed wheat and high carbohydrates. He warns that excessive intake can spike blood sugar, cause digestive issues, reduce protein intake, and increase risks of obesity and diabetes if not eaten in moderation. 

Roti is among the most popular Indian breads, which is eaten for almost all meals. Considered a must-have with all kinds of vegetable dishes or gravies, it is packed with nutrition, with protein and fibre. While rotis have been a go-to meal for most people, an orthopedic expert says their regular consumption has hidden health consequences.

According to Dr Manu Bora, an Arthroscopy specialist based in Gurugram, eating rotis can lead to weight gain along with messed-up metabolic health. “The worst thing in a diet is wheat. Nothing is worse than wheat because sweets aren’t eaten regularly by most people. Some people don’t consume them at all. Even sugar, which many people eat daily in large amounts, isn’t as problematic for them. But for a normal person who doesn’t even eat sugar or sweets regularly, wheat can be harmful. Back in the early days, humans didn’t naturally consume wheat,” Dr Bora explained on Instagram.

Why is eating roti harmful?

Dr Bora explained that even though rotis can be a nutritious part of a balanced diet, they can be harmful due to highly processed wheat. “If it’s very processed or refined, it can have more harmful effects. So, when you eat it in large amounts, it can create significant health problems. That’s why moderation is key. If you want to avoid these issues, you need to be mindful about what and how much you consume.”

A few other potential concerns include:

Caloric surplus

Eating too many rotis can lead to a caloric surplus, which contributes to weight gain if not balanced with physical activity.

High carbohydrates

Rotis are mostly made from wheat, which leads to rapid increases in blood sugar levels, especially when consumed in large quantities or without accompanying protein or fat.

Imbalance of nutrients

While not bringing any variety in diet and relying too heavily on rotis ultimately results in deficiencies in essential nutrients like vitamins, minerals, and fibre found in fruits, vegetables, and other food groups.

Digestive problems

If you are used to consuming a lot of rotis in every meal – especially made with wheat flour – you can suffer from digestive discomfort, which includes bloating or gas due to the high carbohydrate content and gluten.

Gluten sensitivity

For those who have gluten sensitivity or celiac disease, consuming too many wheat-based rotis leads to digestive issues and other health problems.

Dental health issues

Starch from rotis can stick to your teeth, leading to dental issues like cavities if oral hygiene is not maintained.

Low intake of protein

Eating rotis and not focusing on other parts of your meal can lead to lower protein intake if not paired with protein-rich foods, which are essential for muscle maintenance and overall health.

Metabolic conditions

According to experts, over-consumption of high-carb foods like rotis may increase the risk of chronic conditions like obesity, type 2 diabetes, and heart disease in the long run.

How to make your rotis healthy?

To eat wheat rotis without blood sugar spikes and other digestive issues, make sure to control portions and pair them with protein and high-fiber vegetables like dal and leafy greens. Also, incorporate healthy fats like a small amount of ghee. Always mix whole-wheat flour along with other seasonal ones like jowar, bajra, or ragi – to make it power-packed, nutritious food. You can also add fiber-rich ingredients like bran to the dough, and staying active after eating can also help.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Reasons Why You Shouldn't Drink From Plastic Bottles

We all use plastic bottles now and again, whether we want to or not. They're simply everywhere - at the shops, in diners, at events, and even in our kitchen. We often use the same bottles again and again instead of throwing them into the recycling bin, seeing more value in reusing them.

The question is: Are we taking a risk with our health when we do so? It appears that, in certain cases, the answer is yes. There are 3 things you need to know before you refill that plastic bottle of water: 
1. Bacteria can thrive in a bottle of water
While a one-time use of a bottle of water (as manufacturers intended it to be) won't harm you, you're tempting your fate if you decide to drink from it again. Studies have shown that prolonged use of the same plastic bottle causes it to scratch and crack, and it is inside these little scratches and cracks that bacteria can thrive, just like on your cutting board.
 
Just as you should thoroughly clean your cutting board after each use, if you plan on refilling up your plastic bottle, you should clean it as well. Do so with lukewarm water and soap. Of course, this method of cleaning will probably cause more damage to the bottle. After all, they weren't made for reuse, and were not made to resist various cleaning materials.
 
It's also important to remember that the bacteria contained in a water bottle can be transferred to your mouth. So if you use the same bottle without rinsing it regularly, it can accumulate harmful waterborne bacteria. 
 
A study performed at the University of Calgary found that water bottles used by elementary school age children repeatedly without being cleaned, contained a much higher amount of bacteria in the drinking water. One cause for this, is that the bottle sat in room temperature most of the day, which is the perfect temperature for bacteria to thrive in. Putting the bottle in the fridge or the freezer will dramatically decrease the amount of bacteria in the bottle.
 
While reusable plastic bottles accumulate less bacteria than a disposable one, they still need to be washed with lukewarm water and soap. Most plastic bottles are hard to clean without leaving any scratches, and if you are using plastic bottles more than once - you should be washing them often.

It's better to use plastic bottles designed for reuse

2. Cleaning the bottles can cause a chemical leak You'll notice I only recommend using lukewarm water to wash the bottles, with a strong emphasis on lukewarm. Using very hot water to clean the bottle (perhaps thinking to sterilize it) is a bad idea, especially if you're using single-use bottles. Experts believe that washing disposable bottles with hot water, or in the dishwasher, is a recipe for disaster, because the plastic they use to make these bottles is not made to withstand such heat. When it does heat up, there's a chance that dangerous chemicals will leak from the plastic and into the liquid inside the bottle.
 
Reusable plastic bottles are made of tougher plastic, and are supposed to withstand higher temperatures without a problem. However, there is no safe way to completely remove all the dangers of using a plastic product for a long period of time. The best protection against chemical leaks is to drink your water from glass or stainless steel bottles. Even then, you'll need to wash and dry them properly, otherwise they too will become infested with bacteria.
3. Most of the bacteria in a bottle are found around the opening
Bacteria is mostly found near the opening of the bottle because our mouth itself contains bacteria, and also because of the way the cap is screwed on it, creating a perfect place for bacteria to thrive. 
 
In a recent study, participants were instructed to drink from the same bottle for a week without washing it. At the end of the week, a small sample was taken from the opening of the bottle. What they found was disconcerting, to say the least. The bacteria found was the same kind that causes food poisoning, and in huge amounts.

If the participants in the study had continued to drink from the same bottle, they probably would have developed symptoms of nausea, diarrhea and even vomiting. The only way of preventing this kind of bacteria from flourishing in our bottles is to keep washing them properly. With disposable ones, however, I'd recommend using them once and tossing them.
 
In any case, the cap of your bottle will always carry some bacteria, as it touches your hands as well. You can also drink from the bottle without touching it with your lips, letting the water flow right into your mouth.

The bottom line
As mentioned above, avoid using single-use bottles more than once. Throw them into the recycling bin or repurpose them into something you can use. Reusable plastic bottles are not recommended also - so, you'd be better off using stainless steel. Please share this information with as many people as you can. It's very healthy to drink a lot of water, but when it's filled with bacteria, you may be doing yourself more harm than good.
 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement