In the early mornings of Malaysia, the aroma of Roti Canai and the rich fragrance of milk tea waft through the streets and alleys, marking a daily ritual for many as they start their day. Though this classic combination is often labeled as high in oil, sodium, and sugar, it has long been integrated into the lives and culture of the locals, making it difficult to replace.
However, can we enjoy this delicacy while also prioritizing health? The answer is yes. With a few small tricks and choices, this breakfast can become more balanced and nutritious.
Healthy eating is not about deprivation but about making wise choices. Roti Canai and milk tea, as cultural heritage, are worth preserving and enjoying. (Source: Elements Envato)
Beware of Weight Gain
A standard Roti Canai contains approximately 300 calories, 50 grams of carbohydrates, 12 grams of fat, and 7 grams of protein, but zero fiber and up to 500 milligrams of sodium. Pairing it with dahl can add fiber and protein, but the additional sodium and sugar in the chili sauce can further increase sodium intake.
Adding a cup of milk tea (about 90–180 calories, 20–30 grams of carbohydrates, 1–4 grams of protein, and 3–5 grams of fat) can easily push the total calorie and sodium intake for the meal beyond recommended limits. Moreover, one piece of Roti Canai often isn’t enough to satisfy hunger, and many people end up eating two pieces, exacerbating the issue.
The main problems lie in insufficient fiber, inadequate protein, and excessive sodium and fat. Long-term consumption of such a diet may increase the risk of obesity, hypertension, and metabolic diseases. But don’t worry—with simple adjustments, we don’t have to give up this delicious meal.
A Healthier Way to Enjoy It
Fiber is the most overlooked element in this breakfast. While Roti Canai itself lacks fiber, we can compensate by pairing it with fruits. It is recommended to eat an apple or orange before enjoying the Roti Canai or to prepare pre-cut fruits in a container to carry along. Fruits not only provide dietary fiber, promoting gut health, but are also rich in vitamins and antioxidants, which can boost immunity and balance post-meal blood sugar fluctuations.
Additionally, choosing onion Roti Canai or banana Roti Canai can also increase fiber intake. These variants incorporate vegetables or fruits into the dough, naturally enhancing their nutritional value while retaining the unique texture of Roti Canai.
Protein is key to maintaining satiety and muscle health. Traditional Roti Canai is low in protein, but this can easily be addressed by adding eggs. When ordering, consider pairing it with 1–2 boiled eggs or directly choosing egg Roti Canai (Roti Telur). This can increase protein intake to 15–20 grams, close to one-third of the daily requirement per meal.
Another option is to pair it with legume-based sauces like dahl, but portion control is essential to avoid excessive sodium intake. Opt for a lighter version of dahl and avoid adding extra chili sauce.
High sodium and oil are the core challenges of Roti Canai. Sodium comes not only from the dough but is also hidden in curry sauces. For example, dahl curry, fish curry, or chicken curry may contain sodium equivalent to over one-third of the daily recommended intake.
Therefore, the choice of sauce is crucial. It is recommended to pair Roti Canai only with dahl curry and avoid red chili sauce or other high-sodium condiments.
Will the Stall Attendants Accommodate You?
In terms of cooking methods, you can directly request the stall attendant to use less oil. Many stalls are willing to accommodate “less oil” requests, which can significantly reduce fat intake. At the same time, for milk tea, opt for fresh milk instead of condensed milk to reduce sugar and saturated fat content.
If you’re aiming for an even healthier upgrade, consider trying other South Asian flatbreads. Chappati is a whole wheat flatbread with much lower fat content than Roti Canai and is rich in fiber. Dosa, made from fermented lentil or rice flour, offers a crispy texture, higher protein and fiber content, and lower fat. These alternatives not only provide variety but also make breakfast more interesting.
Healthy eating is not about deprivation but about making wise choices. Roti Canai and milk tea, as cultural heritage, are worth preserving and enjoying. By adding fruits and eggs, controlling sauces, and adjusting cooking methods, we can savor tradition while safeguarding our health.
Most importantly, cultivate this habit: fiber first, then protein, less sauce, less oil, and more milk. Let this breakfast no longer be a burden but a vibrant and energizing start to the day.
Original Article From Nanyang Daily: https://www.enanyang.my/news/20251109/Testimonia-Column/1059497
(Auther: Edward Founder of Ingrelicious and Diet Clinic)
Personalized nutrition therapy for chronic conditions. Learn healthy eating with Malaysian flavors through Diet Clinic & Ingrelicious programs.
Posted by INGRELICIOUS NUTRITION CONSULTANCY on 1 Dec 25
Malaysia