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.