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Chhattisgarh Nutritionist Explains Why You Should Switch From ‘Wheat Roti to Ragi, Bajra or Jowar’ | Discover the health benefits of these ancient grains.
Different rotis offer unique health benefits, reveals nutritionist.
Understanding the Nutritional Science Behind the Switch
In a time when lifestyle-related health issues like diabetes, obesity and digestive problems are rising across India, local nutrition experts are increasingly highlighting traditional, nutrient-dense foods missing from modern diets. One such voice is Khushi Chhabra, a nutritionist based in Bilaspur, Chhattisgarh, who recently advised adults to consider switching from regular wheat roti to alternatives such as ragi, bajra and jowar rotis to improve overall nutrition and long-term health outcomes.
Her guidance, shared via social media and community health outreach, points to the fact that not all rotis — though staple components of Indian meals — offer the same nutritional profile. The choice of grain matters, especially for individuals managing blood sugar, digestive problems, or seeking sustained energy and weight control.
This comprehensive piece explores why nutritionists are advocating a shift, what specific benefits these grains offer, how they compare with wheat, and how people can incorporate them into everyday eating habits.
Wheat Roti: The Dominant Staple but Not Always the Best Choice
Wheat flour has long been the default choice in Indian households for making rotis — largely due to its availability, ease of use, and long-standing culinary tradition. Whole wheat is a good source of dietary fibre and B-complex vitamins, which are valuable for energy metabolism and digestive health.
However, nutrition experts point out that for some individuals — such as those with irritable bowel syndrome (IBS), gluten sensitivity or pre-diabetic conditions — wheat can sometimes be less ideal than millets like ragi, bajra and jowar.
Moreover, the glycemic index (GI) — a measure of how quickly a food increases blood sugar — in wheat is comparatively higher than in many millet alternatives. This means wheat may contribute to faster blood sugar spikes, which over time can be harmful, especially for people with insulin resistance, metabolic concerns, or type-2 diabetes.
Why Nutritionists Recommend Ragi (Finger Millet)
Ragi — also known as finger millet — is rich in calcium and fibre, making it a nutritious millet option
Ragi (finger millet) is a traditional grain that’s gaining renewed attention due to its nutritional density:
1. Rich in Calcium and Bone-Strengthening Components
Ragi is exceptionally high in calcium — often much more than wheat — which supports healthy bone development and maintenance, making it a valuable inclusion, especially for children, women and older adults.
2. Excellent for Blood Sugar Management
The complex carbohydrates and high fibre content in ragi break down slowly in the body, leading to gradual release of glucose into the blood stream rather than quick spikes. This property makes ragi a smart choice for people with diabetes or anyone managing their blood sugar levels.
3. Supports Weight Management
High fibre not only delays digestion but also enhances satiety — the feeling of fullness after a meal — helping reduce overeating, which is essential for weight control.
4. Heart and Digestive Health
The fibre in ragi also supports a healthy gut microbiome and may help in lowering bad cholesterol, a key risk factor for cardiovascular disease.
Nutritionist Khushi Chhabra has pointed out that ragi is especially beneficial for weight loss and bone health, though she suggests moderation for people with specific conditions like kidney stones or hypothyroidism due to its mineral content.
Bajra (Pearl Millet): A Powerhouse Grain with Seasonal Benefits
Bajra rotis are traditional winter favourites in many parts of India and offer a range of health benefits
Bajra — or pearl millet — is another ancient grain rich in essential nutrients:
1. Excellent Iron Source for Energy and Anemia Prevention
Compared with wheat, bajra provides a higher concentration of iron, which is crucial for haemoglobin formation and energy metabolism in the body. Higher iron intake supports stamina and tackles anaemia, especially in women and growing children.
2. Lower Glycemic Impact and Blood Sugar Control
Like ragi, bajra’s complex carbohydrates slow glucose release, helping maintain stable blood sugar — beneficial for those managing diabetes or preventing its onset.
3. Boosts Immunity During Winter Months
Bajra’s nutrient profile, including zinc and antioxidants, strengthens immunity — an advantage in colder months when infections are more common.
4. Supports Digestive Health and Satiety
High fibre content in bajra promotes regular bowel movements, supports gut health and keeps hunger at bay, which collectively aid weight control.
Nutritionists like Chhabra note that bajra keeps the body warm and provides essential iron and protein, but caution those with weak digestion to avoid eating it late at night.
Jowar (Sorghum): Another Nutrient-Dense Alternative to Wheat
Jowar — also known as sorghum — is gluten-free and full of fibre, making it ideal for digestion and stable energy release
Jowar is a gluten-free grain rich in fibre and micronutrients, and has several benefits:
1. Superior Digestive Support
Because of its high fibre content, jowar aids digestion and helps prevent constipation. Fibre also feeds beneficial gut bacteria, enhancing overall gut health.
2. Stable Blood Sugar Levels
Jowar’s complex carbohydrates break down slowly, helping keep blood glucose levels stable and reducing insulin spikes — ideal for people with or at risk of diabetes.
3. Weight Management and Fullness
By keeping you full for longer and reducing unnecessary snacking, jowar supports weight loss and helps prevent unhealthy eating patterns.
4. Gluten-Free Advantage
For people with gluten intolerance or sensitivity — including those with celiac disease — jowar provides a nutritious roti alternative without the digestive discomfort caused by gluten in wheat.
Nutrition authorities also highlight that jowar contains beneficial phytochemicals and B-complex vitamins, contributing to energy metabolism and overall nutrient balance.
Comparing Millets with Wheat: Nutritional Summary
| Grain | Key Nutrients | Special Benefits |
|---|---|---|
| Wheat | Fibre, B-Vitamins | Good for energy but contains gluten and may spike blood sugar more quickly than millets |
| Ragi | Calcium, Fibre, Amino Acids | Excellent for bone health, slow glucose release, good for weight management |
| Bajra | Iron, Magnesium, Fibre | Supports immunity, energy, digestion; good for anaemia |
| Jowar | Fibre, Protein, Antioxidants | Gluten-free, supports digestion, stabilises blood sugar |
This comparison shows why nutritionists like Chhabra argue that incorporating a variety of grains beyond wheat can benefit long-term health. Rotating different grain sources ensures a broader intake of vitamins, minerals, and unique health-promoting compounds.
Real-Life Health Impacts: What Experts Say
Experts emphasize that switching to these grains is not just a trend — it reflects evidence-based nutrition science:
Improved Digestive Comfort
High-fibre millets like jowar and ragi promote regular bowel movements, reduce bloating and foster a healthier digestive system.
Blood Sugar Regulation
Millets typically have a lower glycemic index compared with wheat. This means your body absorbs glucose more slowly, preventing sudden spikes and crashes that can lead to cravings, energy slumps and metabolic strain.
Longer Satiety and Weight Management
Fibre contributes to a feeling of fullness after meals, helping reduce overall calorie intake and supporting weight control efforts — especially useful in an era where obesity rates are on the rise.
Broad Nutrient Diversity
Millets bring a range of micronutrients — from calcium and iron to B-vitamins and antioxidants — each playing roles in bone health, immunity, energy and metabolic functions.
Khushi Chhabra succinctly underscores that “choosing the right grain can truly transform your health,” noting that each grain has its own nutritional ‘superpowers’ and precautions that people should understand and incorporate mindfully.
How to Incorporate Millets into Everyday Meals
Switching to millets doesn’t have to be an extreme shift — small steps can make a big difference:
1. Millet Rotis Instead of Wheat
Try replacing one or two wheat rotis a day with ragi, bajra or jowar rotis. Over time, you’ll experience enhanced fullness and digestion.
2. Multi-Grain Flours
Blend millet flours with wheat flour to ease the texture transition while gaining nutritional benefits.
3. Millet Breakfasts and Snacks
Millets can be used in upma, khichdi, idli or dosa batter — adding variety and nutrients to multiple meals.
4. Pairing with Protein and Greens
For balanced meals, pair millet rotis with lentils, legumes, lean proteins or vegetable curries.
Who Should Be Cautious
While millets offer many benefits, nutritionists also point out some considerations:
- High calcium content in ragi may not be ideal in very large amounts for individuals with certain conditions like kidney stones.
- Bajra’s richness in iron is beneficial but portion size matters for people with sensitive digestion.
- Jowar’s dense fibre might require digestive adaptation, especially if someone is shifting rapidly from low-fibre diets.
Conclusion: A Thoughtful Return to Traditional Grains
The call from Chhattisgarh’s nutritionist to embrace ragi, bajra and jowar rotis instead of exclusively depending on wheat is more than a nutritional fad — it aligns with growing scientific understanding of how millets support metabolic health, digestive well-being, and nutrient diversity.
While wheat certainly has its place, adding millets to our diets can offer a broader spectrum of health benefits, particularly for those managing blood sugar, weight, digestion and long-term wellbeing. As nutrition professionals like Khushi Chhabra underscore, the key is not to eliminate wheat entirely but to diversify the grains we consume for a more balanced and health-supportive diet.
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