In Indian homes, chapatti or roti is a staple food that people eat almost every day. It’s usually served with vegetables and dal. Roti, made from whole wheat flour, is nutritious and provides complex carbs, fiber, iron, and protein, which are important nutrients that form part of a healthy diet. Roti is also versatile and can be eaten with a variety of dishes like vegetables, dal, and a whole variety of curries, both vegetarian and non vegetarian. Roti is considered lighter on the tummy too and preferred over rice in places with hot climates. However, nowadays, some people are seeking for alternatives to roti for two main reasons – to have a gluten-free option or to cut down carb intake. If you too are looking for other options to wheat to roll out rotis, we list out 4 Healthy Alternatives To Wheat Roti in this article.
1. Nachni Roti:
Ragi, also known as finger millet in the West, is packed with nutrition, yet it’s often overlooked as a “superfood.” Health experts prefer ragi over wheat rotis for its impressive nutritional content and health benefits. One key advantage of ragi is that it’s gluten-free and rich in calcium, making it suitable for those with gluten and lactose intolerance. Its low glycemic index means it doesn’t cause sudden spikes in blood sugar levels, making it a wise choice for diabetics too. One ragi roti has 64 calories and one wheat roti has up to 104 calories. Also read: “10 Millets of India that Help with Weight Loss.”
2. Bajra Roti:
Though not exactly low on calories (360 calorie per 100 gm), bajra also has protein 12g, fat 5g and fiber 1 gm. Then, there’s also complex carbs, calcium, phosphorous, zinc and even iron. Minerals like iron, magnesium, phosphorous, folate, zinc, etc. all of which boost metabolism. It’s a good source of complex carbs as well. Bajra also has phytochemicals, which are a kind of antioxidants that promote weight loss. Not to forget, bajra has a low glycemic index, which means it would cause sharp rise insulin spikes and therefore less likelihood for calories getting converted into fat. From making bajra roti, to khicdi, to ladoo, the options are just endless. One bajra roti of medium thickness may have up to 120 calories. Also read: “5 Types of Noodles you Can Eat on a Weight Loss Diet.”
3. Jowar Roti:
Jowar is full of nutrients such as vitamins, minerals and antioxidants. It is high in protein, calcium, copper, zinc, phosphorous, potassium, etc. As it contains fewer calories, it’s a perfect option for weight watchers. It is also considered one of the best flour for diabetic patients. Hence bajra flour is a nutritious alternative to wheat flour for making roti. You can enjoy bajra roti with vegetables or lentils just like you would with regular wheat roti. Keep in mind that bajra roti is slightly denser than wheat roti, and may typically contain 120 calories in one roti.
4. Buckwheat (Kuttu) and Sweet Potato Roti:
Buckwheat flour is a highly nutritious gluten-free option, rich in essential nutrients such as fiber, protein, vitamins (B vitamins like niacin, thiamine, and folate), and minerals (such as magnesium, manganese, phosphorus, and zinc). Buckwheat flour is a good source of plant-based protein, making it beneficial for vegetarians and vegans. The fiber content in buckwheat supports digestive health and helps maintain regular bowel movements. Additionally, buckwheat has an antioxidant called “rutin” which helps to prevent the formation of blood clots and improve heart health. You can combine buckwheat with sweet potato to make a highly-nutritious roti. You can do that by mashing cooked sweet potato and combining it with buckwheat flour, salt, and optional cumin seeds, and making it into a dough, allowing it to rest for 20 minutes before rolling out rotis until golden brown. This roti tastes best with yogurt! This roti may contain anywhere from 180 to 200 calories.
These alternatives to wheat roti offer unique nutritional benefits and can be enjoyed as part of a balanced diet, catering to different dietary preferences and health considerations. For effective weight loss diet plans, download the Rati Beauty app to access all our diet plans.
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