Ragi vs jowar vs wheat roti: Benefits and side effects

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.

What is ragi?

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.

Pros of ragi roti

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 –

1. Aids in weight loss

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.

2. Promotes heart health

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.

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3. Controls blood sugar levels

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.

Cons of ragi roti

• Eating too much ragi may cause issues for those with kidney stones due to its high calcium content.
• Ragi contains goitrogens that may interfere with thyroid function if consumed excessively.
• Some people may experience bloating or gas when consuming ragi in large amounts due to its high fibre content.

What is jowar?

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.

Pros of jowar roti

Jowar is a nutritious grain that offers several health benefits when consumed as roti. Here’s a breakdown of its benefits –

1. Helps in weight loss

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.

2. Rich in nutrients

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.

3. Gluten-free

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.

Cons of jowar roti

• Some people may experience bloating or gas, especially if they are not used to high-fiber foods.
• Though rare, some individuals may have an allergy to sorghum, leading to symptoms like hives, itching, or digestive discomfort.

What is wheat?

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.

Pros of wheat roti

Wheat roti, a staple in Indian cuisine, offers numerous health benefits –

1. Rich in fibre

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.

2. Beneficial for heart health

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.

Cons of wheat roti

• Wheat contains gluten, which can cause digestive issues for those with celiac disease or gluten sensitivity.
• Overconsumption of wheat products, especially refined wheat, can lead to weight gain due to high carbohydrate content.
• Some individuals may be allergic to wheat, experiencing symptoms like itching, hives, or gastrointestinal issues.

Ragi vs jowar vs wheat roti: Which is the healthiest?

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.

1. Nutritional value

• Ragi: High in calcium, iron, and fibre; great for blood sugar, heart health and weight loss.
• Jowar: High in fibre and antioxidants; excellent for digestion, heart health, and those with gluten intolerance.
• Wheat: Rich in fibre and nutrients; good for sustained energy and heart health, but not suitable for those with gluten issues.

2. Gluten content

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.

3. Weight loss

Ragi and jowar are both better options for weight loss due to their higher fibre content and lower glycemic index compared to wheat.