In India, roti (chapati) isn’t just a food—it’s a cultural staple. A typical Indian meal isn’t complete without roti, whether it’s accompanied by vegetables, dal, or curry. But these days, with the rise of low-carb diets, weight-loss trends, and celebrity fitness regimes, a question has become more common: “Should one skip roti to stay fit and healthy?”
In fact, Bollywood actor Ranbir Kapoor himself revealed that he skipped roti for about 1.5 years before his marriage (to Alia Bhatt) to maintain his fitness. This news made headlines, and created doubt in the minds of fans: is skipping roti a smart move or a dangerous diet choice for health?
So the question is: is skipping roti right or wrong for you? Let’s break it down in detail.
Table of Contents
Nutritional Value of Roti
Before deciding whether to skip roti, let’s understand its nutritional profile. A medium-sized whole wheat roti (about 40g dough) contains:
- Calories: ~120 kcal
- Carbohydrates: ~25g
- Protein: ~3g
- Fiber: ~3g
- Fat: ~1g
- Micronutrients: Iron, magnesium, phosphorus, B vitamins
Meaning, roti is a balanced source of complex carbohydrates, plant-based protein, and dietary fiber. If eaten in moderation, it provides steady energy and keeps you feeling full longer.
Why Some People Skip Roti
These days, skipping roti has become common due to fitness trends like keto, intermittent fasting, and low-carb diets. Here are some reasons people avoid roti:
1. For Weight Loss
Roti is carb-heavy, and cutting carbs reduces calorie intake. If you skip two rotis a day, you save approximately 240 calories, which helps create a calorie deficit.
2. For Diabetes & Blood Sugar Control
Wheat roti, especially those containing refined flour, can cause blood sugar spikes. For this reason, diabetics sometimes reduce or avoid roti to maintain sugar levels.
3. For Gluten Sensitivity
Wheat roti contains gluten. Those with gluten intolerance or celiac disease should avoid roti altogether.
4. Celebrity & Fitness Trends
When stars like Ranbir Kapoor or Alia Bhatt maintain a toned physique by skipping roti, fans start trying the same without medical guidance.
Health Risks of Skipping Roti Entirely
While cutting back on roti may seem beneficial, avoiding it completely can sometimes pose health risks:
1. Loss of Fiber & Digestion Issues
Whole wheat roti is fiber-rich, which aids digestion and prevents constipation. Avoiding roti can lead to bloating, poor gut health, and irregular bowel movements.
2. Reduced Energy Levels
Carbs are our body’s primary energy source. Skipping roti and not replacing it with healthy carbs (like millets, oats, brown rice) can lead to fatigue and weakness.
3. Nutrient Deficiencies
Roti contains iron, magnesium, and B vitamins. If you completely eliminate bread long-term, deficiencies can occur—especially for vegetarians who depend on it as a staple.
4. Not Sustainable
Crash diets that eliminate basics like bread are not sustainable long-term. Short-term weight loss may occur, but the risk of binge eating and weight gain increases later.
How Many Rotis Should You Eat Per Day?
Instead of cutting out rotis completely, focus on portion control. The number of rotis you should eat depends on your age, activity level, and health condition.
- Weight Loss Diet: 2–3 small rotis daily, with more veggies and protein.
- Active Lifestyle: 4–6 rotis, spread over meals.
- Diabetes Management: 1–2 small multigrain rotis with high-fiber sides.
- Sedentary Adults: 2–4 rotis daily, according to calorie needs.
The most important thing is to balance rotis with salads, lentils, lean protein, and healthy fats.
Healthier Alternatives to Wheat Roti
If you want to reduce your roti intake, you can replace it with more nutritious options:
- Multigrain Roti – Made with oats, barley, and millets.
- Jowar Roti – Gluten-free, rich in calcium and fiber.
- Bajra Roti – Good for winters, improves digestion.
- Ragi Roti – Rich in iron and calcium, excellent for kids and women.
- Oats Roti – Lower GI, helps in weight management.
This way, you can enjoy the cultural comfort of roti without compromising your health.
Roti & Weight Loss: Should You Skip or Modify?
- If you’re on a short-term fat-loss plan, you can temporarily skip roti.
- Modify by making smaller, thinner rotis or using multigrain flours.
- Balance by reducing your rice or bread intake instead of eliminating all carbs.
Remember – weight loss doesn’t come from avoiding a single food, but from creating a sustainable calorie deficit.
Skipping Roti and Diet Balance
If you cut roti from your diet, it’s important to replace it with other complex carbohydrates and fiber sources. Otherwise, your diet will become imbalanced.
Good replacements:
- Quinoa
- Brown rice
- Oats
- Sweet potatoes
If you like diet recipes, check out our healthy diet recipe section, which also includes roti alternatives that are tasty and weight-loss friendly.
Who Should Avoid Roti?
- Those with gluten intolerance or celiac disease.
- Those with severe insulin resistance (should limit it).
- Keto or strict low-carb diet followers (should avoid it without consulting a doctor).
FAQs – Skipping Roti
Q1. Is it healthy to skip roti for weight loss?
Yes, calories are reduced, but long-term elimination can lead to nutrient deficiencies.
Q2. Can diabetics eat roti?
Yes, but multigrain or high-fiber rotis should be eaten in small portions.
Q3. Is rice better for health than roti?
Roti is filling and fiber-rich, while rice is light but causes a rapid sugar spike.
Q4. Should you eat roti at night?
Yes, but in small portions. Avoid excessive rotis late at night as metabolism slows.
Q5. Can roti be eaten on a low-carb diet?
Small multigrain rotis are fine, but on a strict keto diet, wheat must be avoided completely.
Final Takeaway
Skipping roti is neither entirely good nor entirely bad—depending on your goals.
- Skip roti if you have short-term fat loss or gluten sensitivity.
- Limit your rotis if you need sustainable, balanced nutrition.
- Don’t cut them out completely without proper replacements.
Remember: Celebrities like Ranbir Kapoor also skip roti for fitness, but their diets are designed by expert nutritionists. What works for them may not work for you.
Smart approach: Moderation, portion control, and healthier flour alternatives. This way, you’ll be able to enjoy roti guilt-free—while staying fit and healthy.
Disclaimer: This blog is for educational purposes only. Roti can be part of a balanced diet, but everyone’s nutritional needs are different. If you have diabetes, obesity, gluten intolerance or other medical conditions, seek advice from a doctor or certified nutritionist.