Are you confused about which roti is best for weight loss? You’re not alone! While the traditional roti is made from whole wheat flour, there are many other options like ragi, bajra, makki, and multigrain, each with its own unique health benefits.
In India, roti is a staple food enjoyed by millions, providing a key source of carbohydrates. Whole wheat roti, made from unrefined flour, retains the bran, germ, and endosperm of the wheat kernel, making it a rich source of fiber and vitamins, which helps with digestion and weight management.
According to a 2023 study by the Food and Agriculture Organization (FAO), whole wheat roti provides around 70-80 calories per serving, making it a great option for weight management. Ragi roti, which is rich in calcium, helps improve bone health, with a single serving providing about 10% of the daily recommended calcium intake. Additionally, bajra roti is high in iron, offering 20% of the daily iron requirement in just one serving, making it ideal for combating anemia.
Each type of roti has its strengths depending on your dietary needs. In this blog, we’ll explore the best roti for health options to support your weight loss plan. while ensuring you don’t miss out on essential nutrients.
Explore The Delicious Variety Of Roti
| Type of Roti | Roti Calories | Strengths | Suitable For |
| Atta Roti (Wheat) | 70-80 calories/roti | Contains dietary fiber, B vitamins, and minerals. Widely available. | Those seeking an easily accessible and nutrient-dense option. |
| Ragi Roti (Finger Millet) | 80-90 calories/roti | High in calcium, fiber, and antioxidants. | Those focusing on bone health, managing diabetes, or overall nutrition. |
| Jowar Roti (Sorghum) | 50-60 calories/roti | Gluten-free, high fiber, low glycemic index. | Individuals with gluten sensitivity or aiming to manage blood sugar and calorie intake. |
| Bajra Roti (Pearl Millet) | 60-70 calories/roti | Rich in iron, magnesium, and protein. | Those needing energy-boosting nutrients, particularly in winter. |
| Oats Roti | 70-80 calories/roti | High in soluble fiber, helps lower cholesterol, and aids digestion. | People aim to improve heart health and digestion while staying full longer. |
| Multigrain Roti | 80-100 calories/roti | The mix of grains provides a broader nutrient profile, including fiber and vitamins. | Those seeking versatile and balanced nutrition. |
| Besan Roti (Gram Flour) | 70-80 calories/roti | High in protein and low in carbs, great for energy. | Those looking for a low-carb, high-protein alternative or managing diabetes. |
Which Roti Is Best For Weight Loss?
When it comes to choosing a roti for weight loss diet, whole wheat roti is generally a favorable option due to its nutritional profile.
From the hidden treasures of nature, we bring to you 5 more different types of flour you can use to make rotis apart from wheat. Let’s find out what the most effective rotis dietitians suggest in any diet even if it is a 7 day weight loss diet plan.
1. Ragi Roti
ragi roti, made from finger millet flour (ragi or nachni flour), is a nutritious, gluten-free alternative to wheat rotis. Packed with fiber and low on the glycemic index, it helps control hunger and supports weight loss.
With ragi roti calories for weight loss, it offers 364 mg of calcium per 100 g—over three times more than cow’s milk—making it ideal for vegans, lactose-intolerant individuals, and PCOD patients. Rich in iron, magnesium, phosphorus, and antioxidants, it also helps regulate blood sugar, benefiting those with diabetes.
2. Bajra Roti
Bajra, or pearl millet, is a fiber-rich, gluten-free flour ideal for weight loss. Its fiber aids digestion, keeps you full, and supports better health with nutrients like iron and magnesium.
Bajra also helps regulate blood sugar, making it great for diabetics, and lowers cholesterol for heart health. Swap your regular atta with bajra and try bajre ki roti for weight loss—a nutritious choice for a healthier lifestyle.
3. Jowar Roti
Jowar, which is also known as sorghum, is made into flour to make a traditional jowar roti. It is known as the nutritional champion because it is packed with essential vitamins (B vitamins, including niacin (B3) and thiamine (B1)), minerals (phosphorus, potassium, and iron), and antioxidants.
Moreover, it is high in protein, calcium, copper, and zinc. Its lower glycemic index makes it friendly for diabetics too. The high fiber content of jowar is best for your digestive system, which makes it a good option for weight loss.
Therefore, have jowar roti for a healthy stomach, gut, and overall health.
4. Oats Roti
Oats are rich in soluble fiber, aiding digestion and promoting fullness, making oats roti an excellent choice for weight loss.
Favored by health-conscious individuals, oats roti is packed with B vitamins, iron, magnesium, phosphorus, and antioxidants. It’s also ideal for managing blood sugar levels, making it a healthy option for diabetics.
5. Multigrain Roti
Many people prefer multigrain atta for its nutrient-packed benefits, but is it the best choice for everyone?
Dieticians often recommend single-grain rotis as they are easier to digest, whereas multigrain roti can be heavy on the stomach. Additionally, store-bought multigrain mixes may not be suitable for those with thyroid or uric acid issues.
For a healthier option, try a homemade multigrain mix using ragi, jowar, bajra, and oats. This personalized recipe boosts fiber and nutrients, stabilizes energy, and supports weight loss by preventing sugar spikes.
10 Must Try Healthy Roti Recipes
- Missi Roti
Missi roti is made from a mix of gram flour (besan) and wheat flour, offering a high-protein and fiber-rich option. It aids digestion and provides sustained energy, making it perfect for an active lifestyle. This nutritious roti is especially popular in North Indian cuisine.
- Multigrain Roti
It combines the goodness of various grains like wheat, oats, barley, and millet, offering a rich nutrient profile. It’s packed with dietary fiber, vitamins, and minerals, making it a wholesome choice for balanced nutrition. Ideal for those seeking versatility and a healthy twist to their regular meals!
- Oats Roti
Oats roti is a fiber-rich and heart-healthy option, made from oat flour. It helps lower cholesterol, improves digestion, and keeps you full longer. Ideal for those aiming for better heart health and weight management!
- Dal Oats Roti
A wholesome blend of protein-rich dal (lentils) and fiber-packed oats, makes it a perfect option for weight management and sustained energy. It’s low in calories yet highly nutritious, promoting better digestion and muscle repair. Ideal for those seeking a hearty, health-boosting meal!
- Bajre ki Roti (Pearl Millet)
It is a powerhouse of nutrients, rich in iron, magnesium, and protein. It boosts energy, aids digestion, and also, keeps you full longer. Perfect for winters, it’s a warming, gluten-free option for a healthy diet!
- Jau Ki Roti (Barley Roti)
It is a nutritious alternative to regular wheat roti. Made from barley flour, it is rich in fiber, helping with digestion and weight management. It also has a low glycemic index, making it a great option for those looking to control blood sugar levels.
- Almond Flour Roti
It is a great gluten-free option, made from finely ground almonds. It’s low in carbs, high in healthy fats, and also, packed with protein and fiber, making it perfect for weight management and muscle health. This roti is ideal for those on a keto or low-carb diet, offering a delicious, nutrient-dense alternative to traditional wheat roti.
- Wheat Bran Roti
It is made from the outer layer of wheat, which is rich in fiber and nutrients. It is low in calories and also, helps promote digestion, making it an excellent choice for weight loss. This roti is ideal for those looking to boost their fiber intake and maintain a healthy digestive system.
- Makki Ki Roti (Cornmeal Roti)
It is a traditional North Indian flatbread made from maize flour. It is rich in fiber, antioxidants, and essential vitamins like B-complex and vitamin C. This gluten-free roti is an excellent choice for individuals with gluten sensitivity and pairs wonderfully with dishes like Sarson da saag.
- Ragi Roti
It is made from finger millet, is a powerhouse of nutrients, especially high in calcium, making it excellent for bone health. It is also rich in dietary fiber and antioxidants, which help in managing blood sugar levels and improving digestion. With its unique earthy flavor, it’s a great option for those seeking a nutrient-dense and naturally gluten-free alternative.
7 Tips To Incorporate Roti In Your Diet
Incorporating healthy rotis into your diet can be a delicious and nutritious way to stay on track with your health goals. So, here are some fun and easy tips to help you make the most of your roti choices:
- Opt For Whole Wheat Rotis: Whole wheat rotis are high in fiber, which helps keep you full longer and aids in digestion.
- Try Multigrain Rotis: A mix of different grains like oats, barley, and millet can add extra nutrients and boost your metabolism.
- Switch To Gluten-Free Alternatives: If you’re sensitive to gluten, try rotis made from rice flour, quinoa flour, or chickpea flour for a healthy, gluten-free option.
- Use Less Oil Or Ghee: Minimize the use of oil or ghee while making rotis to reduce unnecessary calories and fats.
- Go For Thin Rotis: The thinner the roti, the fewer the calories. It’s a great way to enjoy your favorite bread without overindulging.
- Incorporate Veggies: Add finely chopped vegetables like spinach, carrots, or fenugreek to your dough for extra vitamins and fiber.
- Pair With Protein: To make your roti a balanced meal, combine it with a protein-rich side like lentils, tofu, or chickpeas.
- Serve with A Healthy Dip: Enjoy your roti with healthy sides like yogurt or a tomato-based dip instead of heavy curries.
Roti Myths Busted: Let’s Get The Facts Straight!
- Myth: Roti makes you gain weight.
Fact: When made from whole wheat or other healthy grains like ragi or bajra, roti can be part of a balanced diet and aid in weight loss by keeping you full and preventing overeating.
- Myth: Gluten-free rotis have no calories.
Fact: While gluten-free rotis like those made from rice flour or quinoa are suitable for gluten-sensitive people, they still contain calories and should be eaten in moderation.
- Myth: Roti is the same as bread, and they both are unhealthy.
Fact: Unlike refined white bread, whole wheat or multigrain rotis are packed with fiber, vitamins, and minerals, making them a healthier choice for maintaining weight and health.
- Myth: The thinner the roti, the less healthy it is.
Fact: Thinner rotis generally have fewer calories, making them a great option for those looking to manage calorie intake while still enjoying their favorite bread!
Conclusion
In the fight for which roti is best for weight loss, the whole grain rotis won the game.
- Choose Whole Wheat: Whole wheat roti is high in fiber and keeps you full for longer, making it ideal for weight loss.
- Opt for Multigrain: Multigrain roti is packed with nutrients, vitamins, and minerals that boost metabolism and promote fat burning.
- Go for Jowar or Bajra: Jowar and Bajra rotis are gluten-free, rich in antioxidants, and help regulate blood sugar levels.
- Avoid White Flour: White flour roti lacks essential nutrients and fiber, leading to quicker hunger pangs and also, overeating.
- Watch Portion Sizes: Portion control is key to weight loss; even healthy roti varieties should be eaten in moderation.
- Balance with Vegetables: Pair your roti with a variety of vegetables to maximize nutrient intake and support a weight loss-friendly diet.
- Roti And Weight Loss: Roti can be part of a balanced weight loss plan when eaten in moderation. It provides essential carbs and fiber, which help control hunger and prevent overeating.
- Healthy Roti Tips: Opt for thinner rotis, use minimal oil, and pair with protein-rich vegetables or legumes for a filling, low-calorie meal.
- Myths vs Facts: A common myth is that all rotis are fattening. Choosing whole grains and avoiding excess oil can make rotis a healthy option even on a weight-loss diet.
- Roti Recipes: Try multigrain or ragi-based rotis for added nutritional benefits. Experimenting with healthy variations will keep your meals interesting and nutritious.
Incorporating these rotis in your diet, along with portion control, can be a smart way to enjoy your meals while staying on track with weight loss goals. Moreover, Sel‐roti by the incorporation of soy flour is also one of the healthy new options.
Why Roti Is Better Than Bread For Weight Loss?
There has always been an option between roti and bread because bread is readily available in the market and to have roti you need to make an effort. Find out if making roti is worth the effort for weight loss.
Frequently Asked Questions
Is Roti Good For Weight Loss?
Roti is good for weight loss, especially whole grain roti, as it’s rich in fiber, aids digestion, and keeps you full longer. Its complex carbs provide steady energy, preventing blood sugar spikes and also, supporting appetite control.
A low calorie roti for weight loss, like a 30-40g whole wheat roti (70-80 kcal), is packed with protein, fiber, and essential nutrients like B vitamins and iron. However, portion control is key to avoid excess calorie intake.
Which Type Of Roti Is Good For Weight Loss?
Whole wheat roti, ragi roti, and bajra roti are great for weight loss due to their high fiber content, lower calorie count, and essential nutrients that aid digestion and control hunger.
Which Flour Roti Is Best For Weight Loss?
Ragi flour roti is best for weight loss due to its high calcium, fiber, and antioxidant content, which helps with digestion, controls hunger, and supports overall health while being low in calories.
How Many Calories Does 1 Roti Contain?
1 roti calories whole wheat flour typically contains around 70-80 calories.
Which Is The Best Bajra Roti Vs. Wheat Roti For Weight Loss?
Bajra roti is better for weight loss than wheat roti due to its lower calorie content, higher fiber, and rich iron content, making it ideal for managing hunger and improving digestion.
How Does The Choice Of Roti Affect Calorie Intake?
Whole grain rotis generally have fewer calories than those made from refined flour. Additionally, the fiber content in whole grains can help control overall calorie intake by promoting a feeling of fullness.
How Much Roti For Weight Loss Is Recommended?
A reasonable approach would be to include 2-3 medium-sized whole wheat or alternative flour rotis per day, along with a balanced mix of vegetables, protein, and healthy fats.
In Context Of Calories Which Roti Is Best For Weight Loss?
Among bajra, wheat, jowar, and ragi, jowar has the lowest calories. Per 100 gm of jowar, there are approximately 329 calories, whereas, other grains provide approximately more than 340 calories per 100 gm.
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.
Eat healthy and live healthy. Enjoy a long, happy life.
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