Nutritional Facts of Pyaz ki Roti, Healthy Pyaz ka Paratha, Calories in Pyaz ki Roti, Healthy Pyaz ka Paratha

by Tarla Dalal
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How many calories does one of Pyaz ki Roti have?

One Pyaz ki Roti gives 168 calories. Out of which carbohydrates comprise 105 calories, proteins account for 17 calories and remaining calories come from fat which is 47 calories. One Pyaz ki Roti provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe pyaz ki roti recipe | pyaaz ki roti | pyaj wali roti | healthy onion roti |

pyaz ki roti is a delectable dish with a mix of basic ingredients which suits people of all ages. Learn how to make pyaj wali roti.

pyaz ki roti is a simple preparation with the addition of wheat bran to wheat flour, to enhance your fibre intake. This high fibre in pyaj wali roti makes it suitable for diabetics and women with PCOS also. 

To make pyaz ki roti, mix together all the ingredients and knead into a soft dough adding enough water. Divide the dough into 4 equal portions and roll out to a circle of 125 mm. (5") diameter. Cook on a non-stick pan till both sides are lightly browned, using a little oil. Repeat to make 3 more rotis. Serve hot with a subzi of your choice.

Regular wheat flour roti is flavoured here with finely chopped onions.  Quercetin, the main antioxidant in onion, exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells. This in turn prevents the onset of various chronic diseases like cancer, heart diseases etc. People with existing heart disease can also benefit from this pyaaz ki roti. Those with high BP can restrict the amount of salt added and enjoy it. 

Further anardana and chopped green chillies and the other spices add just the right amount of zing to this healthy onion roti. These nourishing rotis, cooked with minimum oil will add value to your menu – be it breakfast or main meal like lunch or dinner. 

Tips for pyaz ki roti. 1. Chop the onions very finely so rolling becomes easier. 2. Initially start with 2 tablespoons of bran and once you have adapted to it, feel free to double the quantity of wheat bran. 3. Serve immediately as they are cooked with a restricted quantity of oil. 4. Pair it with garlic chutney as a healthy accompaniment.

Is Pyaz ki Roti healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

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 bonesVitamin 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.

Flax seeds (Alsi) : Flax seeds are high in soluble and insoluble fibre which prevents surges in blood sugar levels. Hence, this is beneficial to those who are diabetic. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids. Since flaxseeds are not a very good source of sodium they are safe to be consumed by individuals with High Blood Pressure. Flax seeds contain high levels of Lignans which have benefits of anti-ageing and restoring cellular health and good for heart. See detailed benefits of alsi, flaxseeds

Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

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

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Pyaz ki Roti?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food and also great for weight loss. You can have the roti without oil if you want to cut the fat level in your meal.

Can healthy individuals have Pyaz ki Roti?

Yes, this is healthy. Yes, Roti is healthy as its made from whole wheat flour – good for one and all. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food when compared to refined flour (maida). Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Moreover wheat flour definitely has more fiber than maida. With 2 g of fiber per roti, these are a more wholesome option to serve for diabetics and those with heart diseases. Limit its intake to 2 per meal, as nothing in excess is god for health. Hypertensives too can enjoy these rotis, provided they avoid adding that salt while kneading the dough. With a smear of ghee, these can be served to kids as well. Small quantities of ghee are necessary to lubricate the joints in the body and provide nourishment to their developing brain cells.

Pyaz ki roti is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle 

One Pyaz ki Roti is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.

4. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.

5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

6. Phosphorus Phosphorous works closely with calcium to build bones.

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 168 calories that come from one Pyaz ki Roti?

Walking (6 kmph) = 50  mins
Running (11 kmph) = 17 mins
Cycling (30 kmph) = 22 mins
Swimming (2 kmph) = 29 mins

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

Value per roti% Daily Values
Energy168 cal8%
Protein5 g9%
Carbohydrates26.9 g9%
Fiber5.4 g22%
Fat5.2 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A23.5 mcg0%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C1.9 mg5%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)17 mcg8%
MINERALS
Calcium36.1 mg6%
Iron2 mg10%
Magnesium78.4 mg22%
Phosphorus177.6 mg30%
Sodium8.7 mg0%
Potassium164 mg3%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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