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The internet is abuzz with claims that ragi and jowar are healthier alternatives to wheat. But is this true? Let’s explore the benefits and drawbacks of each type of roti
The health benefits of millet rotis depend on individual needs and health conditions. (News18 Hindi)
Most Indian households consume two grains, wheat and rice, in their regular diet. From north to south, these grains are predominant. In North India, regardless of the variety of dishes, a meal is incomplete without roti. Typically, wheat rotis are eaten year-round, while millet and maize rotis are popular during the winter season. Rotis help meet the carbohydrate and fibre needs in your diet.
Recently, a surge in promoting ragi or jowar rotis as healthier alternatives to wheat has been seen on social media. But are these rotis genuinely healthier? Which is the healthiest option for you? The health benefits of millet rotis depend on individual needs and health conditions.
Ragi (finger millet): Ragi is a nutrient-rich grain widely consumed in Africa and South Asia, particularly in India. It is high in fibre, minerals, and essential amino acids, making it a superior choice to white rice.
Benefits of Ragi
- Ragi is high in fibre, it keeps you full for longer, reducing hunger pangs.
- Gluten-free, suitable for those with gluten sensitivity.
- Rich in calcium and iron, promoting bone health and preventing anaemia.
- Its low glycaemic index helps manage blood sugar levels, making it ideal for diabetics.
- Supports weight loss and heart health by controlling cholesterol.
Drawbacks of Ragi
- Excessive consumption of ragi may increase the risk of kidney stones due to high calcium content.
- Contains goitrogens, which can impair thyroid function if overconsumed.
- Ragi roti may cause bloating or gas in some people due to its high fibre content.
Jowar (Sorghum): Jowar, a nutrient-dense grain widely grown in India, has become a popular addition to many diet plans. Its high dietary fibre, protein, and essential nutrients make it a favourite choice.
Benefits of Jowar
- High in fibre, it supports digestion and reduces cholesterol levels.
- Rich in antioxidants, which protect the body from free radicals.Gluten-free and easy to digest.
- Beneficial for heart health as it helps regulate cholesterol and blood pressure.
- Aids weight loss by keeping you satiated for extended periods.
Drawbacks of Jowar
- High fibre content may cause bloating or gas in some individuals.
- Rare cases of jowar allergies have also been reported.
Wheat: Wheat, a staple in North India, is consumed throughout the year. It provides a good balance of carbohydrates, protein, and fibre.
Benefits of Wheat
- Contains carbohydrates and fibre, providing sustained energy.
- Easily available and convenient for making rotis.
- Whole wheat supports heart health by reducing cholesterol levels.
Drawbacks of Wheat
- Contains gluten, unsuitable for those with gluten intolerance.
- Lower fibre content compared to ragi and jowar may lead to quicker hunger.
- Overconsumption, particularly of refined wheat, can contribute to weight gain.
Which Roti Should You Choose?
Ragi is rich in calcium, iron, and fibre, making it an excellent choice for those aiming to lose weight or manage diabetes. It also supports heart health. Jowar, packed with fibre and antioxidants, is ideal for improving digestion, maintaining heart health, and catering to individuals with gluten allergies. Wheat, abundant in fibre and nutrients, provides long-lasting energy and benefits heart health when consumed as whole wheat. However, it is not gluten-free.
