Nutritional Facts & Health Benefits of Paratha

Paratha is one of the most preferred breakfast options in households, in fact many enjoy it even as a wholesome lunch or dinner preparation. They are made with various fillings like paneer paratha, aloo paratha, gobi paratha, ajwain paratha, onion paratha, palak paratha, methi paratha and evening fancy variations like cheese paratha which is loved by children. Parathas can be roasted or fried which will also be a major deciding factor for the calories present in it. Roasting them helps to save up on calories making it a healthy bet. This dish provides carbohydrates, protein, fiber, and potassium. The nutrition profile can be enhanced by making the right choice of filling. Traditionally parathas have always been paired with a glass of buttermilk or a bowl of curd which makes it a balanced meal.

Calories in Paratha

The calories in paratha vary in accordance with the filling. On an average a sada wheat flour paratha (80gms) provides 254 kcal. The calories in paratha are quite high which makes it a good option as a wholesome meal. Tasty option for anyone wanting a change from the standard sabzi roti menu. However, watching portion sizes and the amount of oil/ghee used while preparing stands very crucial.

Calories in Different Types of Paratha

Understanding the choice of filling and how it contributes to the calorie content of the day is important while looking to incorporate it into your daily diet. For someone looking to lose a few kilos, the best option would be a roasted vegetable-based paratha, elderly who are looking to get more calcium can opt for a paneer paratha and so on. The calories of a paratha will also depend on the size and thickness. The parathas made in Punjab are larger and thicker as compared to the ones made in other states of India. Let's look at the calories of a few varieties below:

Calories in 1 paratha of various types:

Nutritional Facts of Paratha

The nutrition facts of a paratha can be enhanced by using vegetables, dals, sprouts, paneer as fillings. The nutrition facts of a sada wheat flour paratha are mentioned below:

Health Benefits of Paratha for a Guilt-Free Meal

Although parathas have gained a bad reputation in the eyes of many with the image of it being very oily, preparing it in a healthy manner can have several benefits.

1. Aids With Digestion

Paratha is a good source of fiber which aids in better digestion. It can also be made with different types of flours like ragi, jowar, besan, or a blend of millet flours with whole wheat flour for the added fiber and nutrient content.

2. Controls Blood Sugar Levels

Parathas made of jowar and high fiber flours help in controlling blood glucose spikes. Adding vegetables and some fenugreek seed powder into it will do the job even better. It's a great way to add protein in the form of dal paneer which helps tilt the absorption of glucose in the bloodstream.

3. Good Source of Nutrients

The nutritional value of parathas can be enhanced by incorporating various coloured vegetables, green leafy vegetables, and condiments like cumin seeds, fennel seeds, and carom seeds. Addition of dals, paneer, tofu, chicken helps contribute to good quality protein in the parathas making it a balanced dish.

Adverse Effects of Consuming Paratha

Parathas which are deep-fried with additional toppings of butter have adverse effects on the heart and overall health. They are also high in calories, therefore watching portion sizes becomes very crucial since high-calorie intake is the leading cause of obesity and many other health issues that come with it. Maida based parathas are very commonly consumed, refined wheat flour causes indigestion, bloating, obesity, diabetes, and cardiac problems. Swapping maida with wheat flour, jowar flour helps to provide beneficial properties because of its composition of potassium, magnesium, zinc, phosphorus and many other minerals.

Conclusion

Parathas can be a great source of good nutrition if incorporated into a balanced diet in the right manner. Opting for whole wheat or millet parathas with vegetables, sprouts, paneer makes it a very healthy dish. Roasting the parathas with very little ghee is good for saving up on calories. It's an excellent option for all age groups to be enjoyed as breakfast, lunch, dinner, or even supper!