Carbohydrates are a regular part of most Indian meals, but the source of those carbs can vary considerably. Dr Vartika Vishwani, surgical oncologist at Artemis Hospital, Gurugram, has shared her ratings for some commonly eaten daily carbohydrate sources, assessing them on a scale of 10 while pointing to factors such as fibre, protein and digestibility.
From traditional dosa batter and sabudana to sooji, white rice, brown rice, atta and millets, Vishwani gives each option a rating and explains what makes it more or less suitable as part of an everyday diet. She also stresses that portion size and what a carbohydrate source is paired with matter.
Traditional dosa batter gets 8 out of 10
Vishwani rates traditional dosa batter 8 out of 10. Rice and urad dal together provide carbohydrates along with some protein, while fermentation improves digestibility.
She also suggests adding an egg to the batter, which can make it richer in protein.
Sabudana gets 3 out of 10
Sabudana receives a much lower rating of 3 out of 10. Vishwani describes it as “mostly starch”, with negligible fibre and protein.
She points out that sabudana is commonly used as fasting food, but does not consider it a healthy carbohydrate source.
Sooji gets 5 out of 10
Sooji scores 5 out of 10. According to Vishwani, it is better than maida, but it is still refined and relatively low in fibre.
Her suggestion is to add plenty of vegetables and protein to a sooji-based meal to make it healthier.
Vishwani also explains why sooji is often given to children. She says it is easy to cook, palatable and easily digestible for children. Adding plenty of vegetables can further improve the meal.
White rice gets 6 out of 10
White rice gets a rating of 6 out of 10 from Vishwani. She describes it as easy to digest and says it is “absolutely okay in controlled portions”.
She recommends pairing it with dal, vegetables, curd or another source of protein rather than treating the rice as the entire meal.
Brown rice gets 7 out of 10
Brown rice scores 7 out of 10, only slightly higher than white rice. Vishwani says it is “almost equal to” white rice, while noting that it contains a little more fibre.
However, she does not see the difference as particularly significant. “The difference isn’t miraculous,” she says. She also points out that brown rice may not suit people with a sensitive gut.
Atta gets 7 out of 10
For atta, Vishwani returns to the importance of quantity. She says that, as with rice, the amount consumed matters.
She adds that genuine whole wheat flour has a lower glycaemic index than the regular atta available in the market.
Millets get 8.5 out of 10
Millets receive a rating of 8.5 out of 10. Vishwani describes them as rich in fibre and micronutrients, but makes an important point: they are not carbohydrate-free.
Rather than replacing every grain with millets, she recommends rotating different options such as ragi, jowar and bajra.
The overall takeaway from Vishwani’s ratings is that daily carbohydrate sources do not need to be treated as something to avoid. Instead, she highlights the importance of choosing the source carefully, watching portions and adding vegetables and protein where appropriate.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.
ALSO READ:
Fitness influencer who lost 85 kg shares 5 rules for eating carbs without fat gain
