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.

Shattila Ekadashi is regarded as one of the most spiritually rewarding Ekadashi fasts in the Hindu calendar. Observed during the Magh month, this Ekadashi is dedicated to Lord Vishnu and is uniquely associated with the use of sesame seeds (til) in fasting, worship, and charity.

According to the Panchang, Shattila Ekadashi will be observed on January 14, 2026. Devotees believe that observing the vrat with sincerity helps cleanse past sins, purify the body and mind, and attract peace and prosperity.

Below are the date, timings, rituals, vrat katha, and spiritual significance of Shattila Ekadashi.

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Shattila Ekadashi 2026 date and tithi timing

As per the Vedic calendar:

• Ekadashi Tithi begins: January 13, 2026 at 3:17 pm
• Ekadashi Tithi ends: January 14, 2026 at 5:52 pm

Since the Ekadashi tithi is present at sunrise on January 14, devotees will observe Shattila Ekadashi vrat on January 14, 2026.

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Auspicious yogas on Shattila Ekadashi 2026

This year, Shattila Ekadashi gains added importance due to rare auspicious combinations:

• Coincides with Makar Sankranti
• Formation of Sarvartha Siddhi Yoga
• Formation of Amrit Siddhi Yoga

Such yogas are believed to multiply the spiritual benefits of fasting, worship, and donations.

• Brahma Muhurta: 5:28 am to 6:22 am
  This is considered the most sacred time to take a holy bath, take the vrat sankalp, and begin puja.

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Religious significance of Shattila Ekadashi

Shattila Ekadashi holds a special place in Hindu scriptures. The word Shattila refers to the six ways sesame seeds are used on this day—through eating, bathing, offering, charity, homa, and applying paste.

Sesame seeds are believed to:

• Absorb negative karma
• Purify the soul
• Bring stability, prosperity, and spiritual growth

Worship performed with devotion on this day is said to please Lord Vishnu immensely and help devotees move closer to moksha.

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Shattila Ekadashi vrat katha (story)

According to the Ekadashi Mahatmya, there once lived a devoted woman who regularly observed fasts but never donated food or wealth. Though disciplined, her lack of charity left her spiritually incomplete.

After her death, she was reborn into hardship. When she sought guidance, sages advised her to observe Shattila Ekadashi with sincere charity using sesame seeds. Upon doing so, her suffering ended, and she attained peace and prosperity.

The story highlights that fasting combined with charity is what truly completes a vrat.

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Shattila Ekadashi puja vidhi

1. Wake up early and take a holy bath
2. Wear clean yellow or white clothes
3. Clean the puja area and spread a yellow cloth
4. Place idols or images of Lord Vishnu and Goddess Lakshmi
5. Light a ghee lamp and incense
6. Take a vow to observe the Ekadashi vrat
7. Chant Om Namo Narayanaya or Vishnu Sahasranama
8. Read or listen to the Ekadashi vrat katha
9. Offer bhog made with sesame seeds (til laddoo, til khichdi)
10. Worship Tulsi and perform abhishek with Ganga jal

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Shattila Ekadashi 2026 parana time

• Parana date: January 15, 2026 (Dwadashi)
• Parana time: 7:15 am to 9:21 am

After bathing, devotees should offer prayers to Lord Vishnu, consume sattvik food with Tulsi leaves, and then break the fast respectfully.

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Benefits of observing Shattila Ekadashi vrat

• Helps cleanse past sins
• Brings mental peace and clarity
• Supports spiritual discipline and self-control
• Encourages charity and compassion
• Believed to attract prosperity and divine blessings

Shattila Ekadashi is not just a ritualistic fast but a reminder of balance—discipline, devotion, and generosity—working together to nurture spiritual growth.

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.