Multigrain roti: is it better than wheat roti?
Multigrain atta is now sold in every big store, often at a higher price. Is it really healthier than normal chakki atta? It can be, but only if you know what is inside the packet, and it is easy to make your own at home.
Quick answer
- A multigrain roti has about the same calories as a wheat roti of the same size, about 100 to 120 calories.
- Its real benefit is more fibre, more minerals and a slower rise in blood sugar, especially when it includes jau, bajra, jowar, ragi or besan.
- Many packets labelled "multigrain" are mostly wheat with a small amount of other grains. Read the ingredients list.
- You can make a good mix at home: about 60 percent whole wheat and 40 percent other grains and besan.
What is multigrain atta?
Multigrain atta is flour made by mixing whole wheat with other grains and pulses. Common ones in South Asia are:
| Grain | Urdu / Hindi name | Good for |
|---|---|---|
| Barley | Jau | Soluble fibre (beta-glucan) that helps lower cholesterol and blood sugar |
| Pearl millet | Bajra | Iron, magnesium, fibre; a warming winter grain |
| Sorghum | Jowar / jwar | Fibre, antioxidants; naturally gluten free |
| Finger millet | Ragi / nachni | Very high in calcium |
| Maize | Makai | Fibre, for makki ki roti |
| Oats | Jai | Beta-glucan fibre |
| Gram flour | Besan | Protein and fibre |
| Soybean flour | Soya atta | High in protein |
| Flax seeds | Alsi | Omega-3 fat and fibre |
Wheat roti vs multigrain roti
| One medium roti (40 g) | Calories | Protein | Fibre |
|---|---|---|---|
| Maida roti / white flour | 115 | 3 g | 1 g |
| Whole wheat (chakki atta) roti | 110 | 3 g | 2 to 3 g |
| Multigrain roti (with besan, jau, bajra) | 105 to 115 | 4 g | 3 to 4 g |
| Bajra roti | 110 to 120 | 3 to 4 g | 3 to 4 g |
| Missi roti (wheat + besan) | 115 | 5 g | 3 g |
As you can see, the calories hardly change. So multigrain roti is not a weight loss trick by itself. Its benefits come from the extra fibre and protein, which help you feel full for longer and slow down the rise in blood sugar. This is useful for people with high blood sugar or insulin resistance.
Benefits of multigrain roti
- Keeps you full: fibre and protein slow down digestion.
- Better blood sugar: grains like jau and besan have a lower glycaemic index than plain wheat.
- Heart health: beta-glucan fibre in jau and oats can help lower LDL cholesterol.
- More minerals: bajra gives iron, ragi gives calcium, and millets give magnesium.
- Better digestion: more fibre helps prevent constipation, which is common with maida-heavy diets.
Watch out for packet labels
In many countries, there is no strict rule for how much of the "other" grains a multigrain atta must contain. Some brands are 90 percent or more wheat, with a small spoon of other grains added. Before you buy:
- Read the ingredients list. Ingredients are listed from most to least. Look for the percentage of each grain.
- Check the fibre. Normal whole wheat atta has about 10 to 12 g of fibre per 100 g. A good multigrain atta should have at least that much, ideally 12 g or more. If it has less, you are paying more for nothing.
- Avoid added sugar, maida or "refined wheat flour" in the list.
- Check the date. Flours with flax seeds and millets go stale faster. Buy small packs.
Make your own multigrain atta at home
This simple mix gives soft rotis that most families like:
- 3 kg whole wheat chakki atta (60 percent)
- 500 g jau (barley) atta
- 500 g besan or chana atta
- 500 g bajra or jowar atta (or 250 g each)
- 250 g ragi or oats flour
- 250 g ground flax seeds (alsi), optional
Mix well and store in an airtight container in a cool place. Use within a month. If the rotis break easily, add a little more wheat atta or knead with warm water and rest the dough for 20 minutes.
Easy start: if your family does not like the change, begin with 1 cup of besan or jau mixed into 4 cups of atta, and slowly increase.
Who should be careful?
- Celiac disease or gluten allergy: multigrain atta usually contains wheat and barley, which have gluten. Choose a certified gluten-free flour.
- Gas or bloating: if you are not used to much fibre, increase slowly and drink enough water.
- Kidney disease: some millets and pulses are higher in potassium and phosphorus. Ask your doctor.
Portion still matters
Two multigrain rotis are healthier than two maida rotis, but four multigrain rotis are still four rotis. Keep to 1 to 2 rotis per meal, with plenty of sabzi and protein. Read calories in roti, chapati and paratha for more on portions.
Common questions
Is multigrain roti good for weight loss?
It has about the same calories as wheat roti, but more fibre and protein, which keep you full longer. It helps when you also control portions.
Is multigrain roti good for diabetes?
Yes, a good multigrain atta with jau, besan or millets usually raises blood sugar more slowly than plain wheat or maida. Portion size still matters.
Which is better, bajra roti or wheat roti?
Bajra has more iron, magnesium and fibre and is gluten free. Both are healthy whole grains. Mixing them is a good option.
Can I eat multigrain roti every day?
Yes. It is a healthy everyday choice for most people.
Sources
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, ICMR, Hyderabad.
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019;393:434-445. doi.org/10.1016/S0140-6736(18)31809-9
- Anitha S, Kane-Potaka J, Tsusaka TW, et al. A systematic review and meta-analysis of the potential of millets for managing and reducing the risk of developing diabetes mellitus. Frontiers in Nutrition, 2021;8:687428. doi.org/10.3389/fnut.2021.687428
- AbuMweis SS, Jew S, Ames NP. Beta-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. European Journal of Clinical Nutrition, 2010;64:1472-1480. doi.org/10.1038/ejcn.2010.178
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024. www.nin.res.in/dietaryguidelines
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