Oats, ragi, jowar or wheat? A nutritionist explains which atta is right for you

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.