Are readymade chapathis safe for health?

Chapati has become a staple in Kerala, with many replacing rice with chapati for dinner. As it digests slowly, you wouldn’t feel an appetite for long, and it prevents you from munching on unhealthy snacks. So, including chapati in your daily diet helps you reduce your total food intake. Meanwhile, it is easy to keep track of the number of chapatis you have eaten, while you may overeat rice as you don’t often measure rice. However, what's the correct way to have it? Also, are readymade chapatis safe for your health? Here's what you should know:

Controls diabetes
Chapati has a low glycemic index. GI is a scale that ranks carbohydrate containing foods based on how quickly and how much they raise your blood sugar levels after eating. Wheat chapati has a glycemic index of 52 – 55, while it is 70 – 89 in white rice.
Protects heart
As chapati has less fat and more fibre, it is an excellent food for the heart. Moreover, it can help regulate cholesterol levels.

Nutrient rich
Chapati is an excellent source of protein, complex carbohydrates, magnesium, potassium, fibre and B complex that are essential for maintaining good health.
Energy source
As chapati contains high-quality carbohydrates, it is an excellent source of energy.

Contains gluten
Although chapati is a nutritious food, it also contains gluten that could trigger an allergy in some people. Gluten is a type of protein found naturally in certain grains like wheat and barley. Those who are allergic to gluten could use other grains to cook delicious and soft chapatis.
Variety chapati
Besides wheat, chapati could be made using ragi, oats, corn, arrowroot powder and soybean powder. You could grind all these grains and millets together to make tasty multigrain chapati.

Can you eat chapatis three times a day?
Yes, you could eat chapatis three times a day.
How many chapatis could you eat in a day?
If you are trying to lose weight, then you could have 2 – 3 chapatis per meal. This is perfect for a healthy adult who doesn’t indulge in intense physical activities. However, it could change based on one’s body structure and job.

Is it safe to eat ready-to-cook chapatis?
Eating ready-to-cook chapatis daily is not advisable, as preservatives may be added to them to extend their longevity.
What are the dishes that could be paired with chapati?
Dal curry, mixed vegetable curry, tomato curry, green peas curry and bottle gourd curry could be paired with chapati. Besides, chicken, eggs and fish also taste amazing with them. However, it is better to eat them as curry and not fried to reduce calorie intake.

If you are on a weight loss diet, then you could have eggs thrice a week and chicken twice a week. 2 – 3 medium-sized chicken pieces could be eaten along with chapatis. Meanwhile, 350 – 400 grams of fish should be added in the weekly diet. It is also safe to consume 50 – 60 grams of fish daily. However, this could change depending on the nature and metabolism of each person’s body.