A walk through any modern grocery store reveals how dramatically the Indian roti has transformed. From oats and millets to barley, soya, and multigrain blends, the choices are endless—and so is the confusion. What was once a simple staple has now become a daily health dilemma.

The reality, however, is far less complicated than social media trends suggest. There is no single “healthiest” atta that suits everyone. The right flour depends on your digestion, metabolism, activity level, climate, and existing health conditions. As nutritionist Khushi Chhabra explains, the best roti is not the one trending online, but the one your body can digest, absorb, and thrive on.

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Why the healthiest atta isn’t the same for everyone

Indian diets traditionally thrived on variety, seasonality, and rotation, not rigid food rules. Treating one grain as a permanent solution can often do more harm than good. Understanding how each atta works allows you to choose wisely instead of blindly.

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Oats roti: Helpful for sugar control, not for every gut

Oats are rich in soluble fibre, which slows glucose absorption and helps regulate cholesterol. This makes oats rotis beneficial for people managing diabetes or heart health.

However, oats are not universally gut-friendly. For those prone to bloating, gas, or slow digestion, oats can ferment in the stomach, leading to discomfort and heaviness. If oats leave you feeling excessively full or gassy, they may not be your ideal daily roti.

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Soya roti: Protein-rich, but context matters

Soya flour offers high-quality protein and isoflavones, making it popular among vegetarians, gym-goers, and those with increased protein needs.

That said, soya is biologically active. Individuals with thyroid disorders, hormonal imbalances, or sensitivity to soy should consume it cautiously and not as a daily staple without professional guidance.

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Rice flour roti (akki roti): Gentle, but fast-acting

Naturally gluten-free and easy to digest, rice flour rotis are often used during illness or recovery when digestion is weak. They provide quick energy and are light on the stomach.

The downside is their high glycaemic impact. Rice flour digests rapidly and can spike blood sugar levels, making it unsuitable as a regular option for people with diabetes or insulin resistance.

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Jowar roti: Balanced and gut-friendly

Jowar is rich in fibre, antioxidants, and minerals like magnesium. It supports heart health, improves satiety, and is generally well tolerated by people with gluten sensitivity.

For most individuals, jowar works well as a daily roti. However, those with very slow digestion or inadequate water intake may experience constipation due to its fibre content.

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Bajra roti: Powerful, but warming

Bajra is packed with iron, zinc, and insoluble fibre and has traditionally been consumed in colder regions and winter months. It supports endurance, energy, and weight management when eaten appropriately.

Because bajra is heat-producing, it may aggravate acidity, IBS, or excess body heat, especially in warmer climates or sensitive individuals.

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Besan roti: Blood sugar–friendly, with limits

Besan (chickpea flour) is high in protein and fibre and helps improve insulin sensitivity, making it a popular choice for people with diabetes or PCOS.

However, besan can be gas-forming, particularly in those with compromised digestion. If bloating or heaviness occurs, it’s best consumed occasionally rather than daily.

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Multigrain roti: Good in theory, variable in practice

Multigrain rotis can offer a balanced nutrient profile, but only if the blend is thoughtfully chosen. Many commercial multigrain flours remain wheat-dominant, making them unsuitable for those with gluten intolerance.

Reading labels and understanding what “multigrain” actually contains is essential.

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Ragi roti: Excellent for bones and sugar control

Ragi is exceptionally rich in calcium, iron, and fibre. It supports blood sugar regulation and bone health, especially in postmenopausal women.

That said, individuals with kidney issues or very weak digestion should consume ragi under guidance, as its high mineral content may not suit everyone.

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Barley roti: Underrated for metabolic health

Barley contains soluble fibre that improves insulin response and supports liver and heart health. It is particularly beneficial for people with prediabetes or high cholesterol.

Since barley contains gluten, it is unsuitable for those with gluten sensitivity or celiac disease.

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The takeaway: Listen to your body

Problems arise when one grain is treated as a permanent solution instead of part of a rotation. If a roti keeps you energised, comfortable, and symptom-free, it’s working for you. If it leaves you bloated, sluggish, or uncomfortable, no amount of nutritional virtue can compensate.

Good nutrition isn’t about chasing the “healthiest” atta—it’s about choosing the one your body can actually use.

The debate between paneer and tofu has become a common talking point among today’s health-conscious crowd. From gym-goers building muscle to individuals trying to lose weight or improve heart health, many are keen to know which protein source is the smarter choice. However, nutrition experts say the answer isn’t universal—it depends on your body, lifestyle, and health goals.

According to Dr Pratayksha Bhardwaj, World Record Holder Dietitian and Weight Management Specialist, comparing tofu and paneer as “better” or “worse” oversimplifies the issue.
“Nutritionally, both paneer and tofu are valuable protein sources. The real difference lies in fat content, calorie density, digestibility, and how they fit into an individual’s overall diet,” he explains.

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Paneer: Protein-Dense but Calorie-Heavy

Paneer, a fresh cheese made from milk, has long been a staple in Indian households and fitness diets. It is rich in high-quality protein, calcium, and vitamin B12, nutrients that are essential for bone health, muscle repair, and nerve function.
“Paneer is an excellent option for adolescents, athletes, and people with high protein and calorie needs,” says Dr Bhardwaj. “It provides approximately 18 grams of protein per 100 grams, making it one of the most protein-dense vegetarian foods.”

However, paneer also contains significant saturated fat, which increases calorie intake.
“For individuals with high cholesterol, heart concerns, or those trying to lose weight, paneer should be consumed in controlled portions,” he cautions. “Excess intake can slow weight-loss progress.”

Best suited for:

• Muscle building
• High-energy requirements
• Growing teenagers
• People without cholesterol concerns

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Tofu: Lean, Plant-Based and Heart-Friendly

Tofu is made from soy milk and is increasingly popular among vegetarians, vegans, and health-focused eaters. While its protein content is slightly lower than paneer—about 10–12 grams per 100 grams—it is significantly lower in calories and contains zero cholesterol.
“Tofu is ideal for weight management, metabolic health, and heart health,” Dr Bhardwaj explains. “It is also rich in isoflavones, plant compounds known to support cardiovascular health and hormonal balance.”

Tofu’s lighter texture makes it easier to digest, which is beneficial for people with sensitive digestion or those recovering from illness.

Best suited for:

• Weight loss
• Heart health
• Vegan and lactose-intolerant individuals
• People with digestive sensitivity

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Paneer vs Tofu: Quick Nutritional Comparison (per 100g)

Nutrient	Paneer	Tofu
Protein	~18 g	~10–12 g
Calories	High	Low
Fat	High (saturated)	Low
Cholesterol	Present	None
Calcium	High	Moderate
Suitable for vegans	❌	✅

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Which One Should You Choose?

The choice between paneer and tofu should be guided by personal health priorities, not food trends.

• If your goal is muscle gain or high protein intake, paneer may be more effective
• If your focus is weight control, heart health, or digestion, tofu is a better fit
• For balanced nutrition, alternating between the two can also be beneficial

As Dr Bhardwaj puts it:
“There is no ‘superior’ protein—only what suits your body best. Consistency, portion control, and overall dietary balance matter far more than chasing perfection.”

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Final Takeaway

Paneer and tofu are both nutritious protein sources. The smarter choice isn’t about eliminating one for the other, but about aligning your food choices with your lifestyle, health condition, and long-term goals.

Winter is a season when the body’s digestive fire (Agni) weakens, circulation slows down, and immunity tends to dip. According to Ayurveda, this imbalance can affect digestion, hormonal health, energy levels, and even reproductive wellness. One simple yet powerful winter remedy recommended by Ayurvedic experts is eating two roasted dates before bedtime.

This age-old practice is believed to nourish the body from within, generate warmth, and restore balance to the doshas—especially Vata, which aggravates during colder months.

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Why Are Roasted Dates Considered Powerful in Ayurveda?

Dates (Khajur) are classified as Balya (strength-giving) and Vrishya (reproductive tonic) in Ayurveda. When roasted, their warming nature increases, making them particularly beneficial in winter.

Roasting dates:

• Enhances digestibility
• Reduces heaviness
• Activates their warming potency

This makes them easier on the stomach and more effective when consumed at night.

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Key Ayurvedic Benefits of Eating 2 Roasted Dates at Night

1. Improves Digestion and Gut Health

During winter, digestion often becomes sluggish, leading to bloating, constipation, and acidity. Roasted dates help:

• Stimulate digestive fire
• Improve bowel movement
• Reduce dryness in the intestines caused by Vata imbalance

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2. Boosts Fertility in Women and Men

According to Dr Chanchal Sharma, Director and Gynaecologist at Asha Ayurveda, nutrient-rich foods like dates support reproductive health by improving hormonal balance and tissue nourishment.

For women:

• Supports regular menstrual cycles
• Strengthens uterine muscles
• Helps improve implantation health

For men:

• Enhances sperm count and motility
• Improves reproductive vitality

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3. Supports Hormonal Balance

Dates are rich in iron, magnesium, potassium, and natural sugars that help nourish endocrine glands. Regular consumption may help:

• Stabilise hormonal fluctuations
• Improve ovulation timing
• Reduce fatigue linked to hormonal imbalance

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4. Keeps the Body Warm in Winter

Roasted dates generate internal heat, making them ideal for cold nights. They help:

• Improve blood circulation
• Reduce cold sensitivity
• Prevent winter-related stiffness and dryness

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5. Enhances Sleep Quality

Eating roasted dates before bed helps calm the nervous system. When taken with warm milk, they:

• Promote deeper sleep
• Reduce restlessness
• Support overnight tissue repair

Ayurveda believes nighttime is when the body rejuvenates, and nutrient absorption is most effective.

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How to Eat Roasted Dates the Right Way

Best method:

• Roast 2 dried dates lightly on a pan or griddle
• Consume them 30 minutes before bedtime
• Drink lukewarm milk afterward for better absorption

Duration:

• Follow this routine consistently for 2–3 months during winter

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Who Should Be Careful?

• People with diabetes should consult a doctor before consuming dates regularly
• Avoid overeating, as excess dates may increase Kapha imbalance

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Final Word

Eating two roasted dates at night is a simple yet effective Ayurvedic practice that supports digestion, fertility, hormonal balance, warmth, and sleep during winter. When followed consistently and mindfully, it can help strengthen the body from within and improve overall seasonal wellness.