How many calories one Potato Roti have?

One Potato Roti gives 91 calories. Out of which carbohydrates comprise 56 calories, proteins account for 9 calories and remaining calories come from fat which is 25 calories.  One Potato Roti provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see  Potato Roti calorie.  Potato roti is made with potatoes, whole whet flour, coriander, spices and ghee tossed into the dough. Use 2 tablespoons water and knead into a soft aloo roti dough. The potato roti made with whole wheat is then cooked on a non stick tawa or griddle till golden brown in colour.

potato rotis are the perfect potato rotis are the perfect Indian breakfast recipe. We have our whole wheat potato rotis with some homemade curds and a glass of chaas.

For lunch or dinner, Indian potato roti is a perfect replacement for roti. In fact, whole wheat potato rotis can be potato rotis can be one meal dinner had with curd and loads of sliced onions. You can also give this to your kids tiffin box or can also be served as evening tea snack.

Our whole wheat potato roti recipe is not to be confused with punjabi aloo paratha where the aloo stuffing is put in the centre of the dough and cooked. It can be made quickly as compared to Punjabi aloo paratha as the whole wheat potato roti doesn’t have a stuffing, everything is mixed together to form a dough. In whole wheat potato roti we have put the boiled potatoes into the dough and it's the same way Gujarati theplas are made.

The addition of boiled and grated potatoes makes these rotis so soft that they literally melt in your mouth! Plus, whole wheat potato rotis is also a smart way to clear your stock of potatoes, because this recipe turns out best with old potatoes.

Is Potato Roti healthy?

Yes, but conditions apply.

Let's understand the Ingredients of Potato Roti.

Whats good in Potato Roti.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 

What's the problem in Potato Roti.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Potato Roti?

While this Potato Roti recipe uses whole wheat flour, the inclusion of a significant amount of mashed potatoes warrants careful consideration for diabetics, heart patients, and overweight individuals. Potatoes, especially when boiled and mashed, tend to have a high glycemic index (GI), which can lead to rapid spikes in blood sugar.

Considerations for Diabetics for potato roti

The primary concern for diabetics with this Potato Roti is the 1 1/2 cups of mashed potatoes. Boiled potatoes have a high glycemic index (around 70-82), meaning they can cause a significant and quick rise in blood glucose levels. While whole wheat flour (GI around 59-84, depending on processing) is generally better than refined flour, the large proportion of high-GI potato in the dough makes this roti less ideal for tight blood sugar control. Even though the overall fiber from the whole wheat flour and some from the potato skin (if left on) can help slightly, it's unlikely to fully mitigate the rapid sugar absorption from the potatoes. Portion control would be extremely crucial, and even then, regular consumption might not be recommended for managing diabetes effectively.

Considerations for Heart Patients and Overweight Individuals for potato roti

For heart patients, the main concern lies in the overall carbohydrate load from the potatoes and the 6 teaspoons of oil for 15 rotis. While 6 teaspoons of oil divided by 15 rotis is a modest amount per roti, the primary issue for heart health often involves managing overall calorie intake, blood sugar levels, and inflammation, all of which can be impacted by high-GI foods. For overweight individuals, the high carbohydrate content from the potatoes can be a concern for calorie intake, especially if portions are not strictly controlled. While whole wheat flour and a modest amount of oil are positive, the potato component might make it less suitable for consistent consumption in a weight loss regimen. Options with lower GI vegetables or more fiber-rich grains would generally be more beneficial for all three groups.

Can healthy individuals have Potato Roti?

Yes, healthy individuals can absolutely enjoy Potato Roti made with whole wheat flour! In fact, it can be a delicious and satisfying addition to a balanced diet.

Here's why:

• Whole Grains: The primary ingredient is whole wheat flour (atta), which provides essential dietary fiber, B vitamins, and minerals that are beneficial for overall health. Whole grains contribute to sustained energy and digestive health.
• Nutrient-Rich Potatoes: Potatoes, while often demonized, are a good source of Vitamin C, Vitamin B6, potassium, and other important nutrients. When boiled and mashed, they add moisture, a unique texture, and nutritional value to the roti.
• Fresh Ingredients: The addition of fresh coriander and green chilies not only enhances the flavor but also provides vitamins and antioxidants.
• Controlled Fat: The recipe specifies 6 teaspoons of oil for 15 rotis, meaning each roti uses only about 0.4 teaspoons of oil, which is a very modest amount. Using a non-stick tava also helps minimize the need for excessive oil.
• Balanced Meal Component: When served with fresh curds (yogurt) and green chutney, as suggested, it becomes a well-rounded meal providing carbohydrates, protein (from curds), and healthy fats, along with vitamins and minerals.

For healthy individuals, this Potato Roti offers a comforting and nutritious way to incorporate whole grains and vegetables into their diet. As with any food, moderation is key, but there's no reason for healthy individuals to avoid this flavorful and wholesome dish.

What is a healthier Indian Roti option ?

We suggest to opt for an Indian bread which is not deep fried. So you could have whole wheat roti, bajra roti, jowar roti. If you want to add some stuffing then jowar mooli roti, bajra cauliflower roti. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include these basic rotis in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | Two ragi rotis delivers 30% calcium, 20% vitamin B1, 24% fibre, 22% magnesium, 26% phosphorus of your Recommended Dietary Allowance ( RDA).

jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti |

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.    

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

How to burn 91 calories that come from one Potato Roti?

Walking (6 kmph) = 27 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.