How nutritious is your Roti? – Times of India

Roti, a staple in many Indian households, is more than just a delicious accompaniment to your curry. It is full of nutrients, contributing significantly to a balanced diet. Depending on the type of flour used, each type of roti offers unique health benefits. Here is all you need to know about the nutritional profiles of various types of rotis, namely whole wheat roti, Bajra roti, oats roti, Kuttu roti, and Ragi roti.While consuming roti is an essential component in our meals, everyone should know about the calorie content, the vitamins and minerals they provide, and why you might want to include them in your diet.

The classic whole-wheat roti

Whole wheat roti is a classic choice, loved for its soft texture and mild flavour. Made from whole wheat flour, it is rich in dietary fibre, which aids in digestion and helps maintain healthy blood sugar levels.
Nutritional value of 1 Whole Wheat Roti (Approx. 30g):
– Calories: 71
– Protein: 3g
– Fat: 0.4g
– Carbohydrates: 15g
– Fibre: 2.5g
Whole wheat rotis are an excellent source of B vitamins, particularly niacin (B3), which plays a crucial role in energy metabolism and DNA repair. They also contain minerals like magnesium and phosphorus, essential for bone health and energy production.

Bajra roti

Bajra, or pearl millet, is an ancient grain known for its resilience and high nutritional value. Bajra rotis are slightly coarse in texture and have a nutty flavour.
Nutritional value of 1 Bajra Roti (Approx. 30g):
– Calories: 97
– Protein: 3.5g
– Fat: 1.2g
– Carbohydrates: 18g
– Fibre: 2.8g
Bajra rotis are particularly rich in iron, making them an excellent choice for preventing anaemia. They also provide a good amount of magnesium, which helps in muscle function and maintaining a healthy heart rhythm. Bajra is gluten-free, making it suitable for those with gluten intolerance or celiac disease.

Oats roti

Oats are celebrated for their heart-healthy properties, and oats roti bring these benefits to the table. They have a slightly chewy texture and a mild, pleasant flavour.
Nutritional value of 1 Oats roti (Approx. 30g):
– Calories: 75
– Protein: 3g
– Fat: 1g
– Carbohydrates: 14g
– Fibre: 2g
Oats rotis are a fantastic source of soluble fibre, specifically beta-glucan, which has been shown to lower cholesterol levels and improve heart health. They also provide good amounts of manganese, which is vital for bone formation and nutrient metabolism, and phosphorus.

Kuttu roti

Kuttu, or buckwheat, is often used during fasting periods in India. Despite its name, buckwheat is not related to wheat and is naturally gluten-free.
Nutritional value of 1 Kuttu roti (Approx. 30g)
– Calories: 84
– Protein: 3g
– Fat: 0.6g
– Carbohydrates: 18g
– Fiber: 2.7g
Kuttu rotis are rich in rutin, a bioflavonoid that supports blood circulation and strengthens capillaries. They are also high in magnesium and potassium, which help regulate blood pressure and support heart health.

Ragi roti

Ragi, also known as finger millet, is revered for its high calcium content, essential for bone health. Ragi rotis have a unique, slightly sweet flavour and a dense texture.
Nutritional value of 1 Ragi roti (Approx. 30g)
– Calories: 89
– Protein: 2.8g
– Fat: 0.9g
– Carbohydrates: 18g
– Fiber: 2.7g
Ragi rotis are exceptionally high in calcium, making them ideal for maintaining strong bones and teeth. They also contain good amounts of iron and amino acids like methionine, which is essential for detoxifying the body and promoting healthy skin and hair.
Each type of roti brings unique nutritional benefits to your meal, making it important to vary your choices to get a broad spectrum of nutrients. Whole wheat roti is great for fibre and B vitamins, Bajra roti for iron and magnesium, oats roti for heart-healthy fibre, kuttu roti for bioflavonoids and minerals, and ragi roti for calcium and iron. Adding these different rotis into your diet can help ensure you receive a wide range of nutrients, supporting overall health and well-being.