At most Indian homes, meals usually include dal, rice, vegetables, and wheat rotis. While wheat rotis are nutritious, experts say eating them every single day for 12 months may not be ideal for health.
Nutritionist Riddhi Khanna explains why and how you can make your rotis healthier.
Is Eating Wheat Roti Daily Healthy?
Riddhi Khanna points out that many households rely solely on wheat flour rotis. While wheat contains nutrients, daily consumption can lead to health issues, mainly due to high gluten intake. Instead, mixing wheat with other grains creates a more balanced and beneficial roti.
Potential Risks Of Daily Wheat Roti
Digestive Issues: Regular wheat rotis can be difficult to digest for some, particularly due to gluten, which can cause discomfort.
Gas & Bloating: People with pre-existing digestive issues may experience gas and bloating.
Weight Gain: Wheat is high in carbohydrates and calories, which can contribute to weight gain over time.
Blood Sugar & Heart Risk: Frequent wheat consumption may spike blood sugar, increasing the risk of Type 2 diabetes. It can also affect cholesterol and blood pressure, raising the likelihood of heart disease.
Healthier Alternatives
To reduce these risks, mix wheat flour with other nutritious flours when making rotis:
Chickpea flour (Besan) – adds protein and fibre
Millet (Bajra), Sorghum (Jowar), Finger Millet (Ragi), Corn (Makai) – provide extra nutrients and are easier to digest
Incorporating these grains into your daily rotis not only boosts nutrition but also supports digestion, weight management, and overall heart health.
Additional Benefits of Mixed Flours
Using a blend of flours not only reduces gluten load but also enhances satiety, keeping you fuller for longer. Millets and legumes are rich in fibre, vitamins, and minerals, supporting better digestion, stable blood sugar levels, and weight management.
Tips for Making Your Rotis More Nutritious
Start by substituting 25–30% of the wheat flour with other flours and gradually increase the amount.
Incorporate herbs like fenugreek leaves (methi) or spinach (palak) for added micronutrients.
Pair rotis with protein-rich dals or vegetables to make your meals balanced and wholesome.
By making small changes, your daily rotis can become a powerhouse of nutrition, supporting overall health without compromising on taste.
