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Roti or Indian bread is an important part of Indian cuisine. While wheat roti is a common choice, ragi and jowar are gaining popularity due to their potential health benefits. These flatbreads, which are served with vegetables, or curry, include nutrients such as protein, dietary fibre, calcium, iron, B vitamins, and vitamin C. Ragi and jowar are high in fibre and minerals and may help control blood sugar, increase satiety, and manage weight. So, choosing the right type of flour for roti is crucial to maintain overall health. So, let’s compare ragi, jowar and wheat roti, and find out which one is the healthiest option.
Ragi, also known as finger millet (Eleusine coracana), is a highly nutritious grain widely consumed in parts of Africa and South Asia, particularly in India. Finger millet, a healthier alternative to white rice, is packed with fibre, minerals, and essential amino acids. It can be processed into various foods like noodles, vermicelli, pasta, and sweets. Finger millet may help lower blood sugar and cholesterol, and aid in wound healing, as per a study published in the Advances in Food and Nutrition Research.
Ragi is a nutrient-dense grain that offers numerous health benefits. When made into rotis, it becomes a delicious and nutritious addition to a diet. Here are some of the key health benefits of ragi roti –
Ragi is high in dietary fibre, which keeps you feeling full for longer, as per a study published in the Journal of Food Science and Technology. This can reduce appetite and decrease overeating, and help in weight loss. “Ragi’s complex carbs digest slowly, delivering steady energy while minimising blood sugar spikes. This can assist in controlling hunger and lessen cravings,” says nutritionist Sushmita N. It is also a low-calorie grain, making it ideal for people who are maintaining their weight.
Ragi, a nutrient-dense grain, has various heart-healthy benefits. Its high fibre content helps to control cholesterol levels, lowering the risk of heart disease. Ragi also includes antioxidants, as found in a study published in the Advances in Food and Nutrition Research. It can protect the heart from oxidative damage. Ragi’s fibre content can also help lower blood pressure, which is a major risk factor for cardiovascular disease.
Ragi, a nutrient-dense millet grain, is known for its potential to help control blood sugar levels, as found in a study published in Cureus. Its complex carbs break down slowly, limiting fast spikes and decreases in blood glucose. This makes ragi an excellent alternative for diabetics or anyone wanting to control their blood sugar. Plus, the fibre in ragi can aid in decreasing glucose absorption, resulting in more stable blood sugar levels.
Jowar, also known as sorghum, is a type of cereal grain that is widely cultivated in India and other parts of the world. It is a staple in many diets and is recognised for its nutritional value. Jowar is naturally gluten-free, making it a popular choice for those with gluten intolerance or celiac disease. It is rich in dietary fibre, protein, and essential nutrients like iron, calcium, and vitamins, as per a study published in Miraculous Millets. The grain has a slightly nutty flavour and can be used in various dishes, including rotis (flatbreads), porridges, salads, and baked goods. Jowar is also considered beneficial for heart health, digestion, and weight management.
Jowar is a nutritious grain that offers several health benefits when consumed as roti. Here’s a breakdown of its benefits –
Jowar, a healthy grain, can be an effective weight management method. Its high fibre content keeps you satisfied for longer, minimising cravings and limiting overeating. Plus, the complex carbs in jowar are slowly digested, providing long-lasting energy and minimising blood sugar fluctuations. This can assist in controlling hunger and lessen cravings. Jowar is also a low-calorie grain, making it an ideal choice for individuals controlling their weight, as found in a study published in Food Research International. Incorporating jowar into your diet will help you lose weight and live a healthier lifestyle.
Jowar is a good source of vitamins, minerals, and antioxidants. “It contains iron, calcium, magnesium, B vitamins, and fibre, all of which are essential for overall health,” says the expert. Jowar also provides a moderate amount of protein, making it a great option for vegetarians and vegans.
Jowar, a naturally gluten-free grain, is a suitable choice for individuals with celiac disease or gluten sensitivity. Gluten is a protein found in wheat, barley, and rye, and for those with celiac disease, consuming gluten can trigger an autoimmune reaction that damages the small intestine.
Wheat is a cereal grain that has been grown for thousands of years and is a common diet in many regions of the world. It’s used for making bread, spaghetti, cakes, and pastries. Wheat is rich in carbohydrates, protein, and fibre. It also contains vitamins and minerals, including iron, zinc, and B vitamins.
Wheat roti, a staple in Indian cuisine, offers numerous health benefits –
Wheat roti is high in fibre because it contains the wheat grain’s bran and germ layers, which are also found in whole wheat flour. These layers contain a high quantity of dietary fibre, both soluble and insoluble, as per a study published in Nutrients.
Wheat, particularly whole wheat, is good for your heart because it contains fibre. Wheat fibre reduces cholesterol levels, which is a major risk factor for heart disease. Additionally, fibre can help lower blood pressure, which is another essential element in heart health. “Whole wheat also includes antioxidants, which can protect the heart from oxidative damage,” explains the expert. By including whole wheat products such as roti into your diet, you can improve your heart health and lower your risk of cardiovascular disease.
Here is a simple breakdown of ragi, jowar, and wheat roti’s nutritional value, gluten content, and other benefits to help you pick the healthiest option.
Ragi and jowar are both gluten-free, making them ideal for people with gluten intolerance. “On the other hand, wheat contains gluten, which is not suitable for those with celiac disease or gluten sensitivity,” says the expert.
Ragi and jowar are both better options for weight loss due to their higher fibre content and lower glycemic index compared to wheat.
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Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More
