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 Whole Wheat Roti or Bajra Roti

  Last Updated : Nov 25,2019

4/5 stars      5 REVIEWS


Whole Wheat Roti or Bajra Roti, which is healthier?

Roti is a staple food in Indian cuisine. It is a flatbread made using various flours but, generally the term roti is used specifically for the one made with whole wheat flour dough. India being a diverse country, each region has their own specialty. Rotis are nourishing, healthy and filling. Generally served with sabzi, they can also be relished with other accompaniments like pickle, curd or jaggery.

Lehsuni Bajra Aur Kaddu ki Roti

Lehsuni Bajra Aur Kaddu ki Roti

With people adopting a healthy lifestyle, there is a sudden awareness of millets and superfoods, everyone is questioning their choices and have questions about how to incorporate them in their regular diet. When it comes to staple food, people hardly have a choice and find it difficult to make a change. 

And there is often a debate on which one is healthier Whole Wheat Roti or Bajra Roti and why?

Both, Bajra and Whole Wheat rotis are equally healthy. Bajra (pearl millet) just got sideline but, consuming millets has been an age old practice in India. 

3 Pros of Bajra Roti

1. Bajra has more Fiber (2.8 g per roti) than Whole Wheat roti (0.3 g per roti). More Fiber means that you feel fuller for a longer time as the food takes more time to digest and not raise your blood sugar level too fast. That’s why it takes more time to eat a Bajra roti versus a whole wheat roti. 

2. Bajra Roti has more protein (3.2 g per roti)  as compared to Whole Wheat Roti (1.6 g per roti). In fact the protein content is double than that of whole wheat roti. Protein is a key to manage wear and tear of all the cells of the body and bone and muscle development.

Stuffed Bajra Roti ( Gluten Free Recipe )

Stuffed Bajra Roti ( Gluten Free Recipe )

3. Bajra Roti has also more Iron content (2.1 mg per roti) than whole wheat flour (0.7 mg per roti). Iron is what keeps Anaemia at bay and helps in supplying oxygen and nutrients to all parts of the body thus avoiding fatigue. 

3 Pros of Whole Wheat Roti

1. Whole wheat roti has lower carbs (9.4g) compared to Bajra Roti (18.5g). Those on a low carb diet or wanting to cut carbs consumption down, would prefer to have Whole wheat roti. But it is very likely that you may have only 2 Bajra Rotis for a meal against 3 to 4 whole wheat rotis. So make your choice and include both alternatively with the quantity that suits your caloric requirement. 

2. Whole wheat flour can be eaten year round while its suggested to skip Bajra Roti in hot summers as it brings up the body temperature. In fact, Bajra Roti is consumed a lot in winter. 

Whole Wheat Bhakri

Whole Wheat Bhakri

3. Whole wheat roti is lower in calories (80 calories) against Bajra Roti (116 calories). But remember that it’s the quality of the calories which is important and Bajra is yet super healthy. 

Bajra Roti or Whole Wheat Roti for Diabetics

Bajra has a higher glycemic index at 71 while whole wheat is about 54. This would make you think that Bajra is not good but then you have to look at the other plus points in Bajra which is its high fiber count which pushes the glycemic load down. So Bajra roti can be consumed in moderation for Diabetics.   Whole wheat roti can be safely consumed by Diabetics as the have a low Glycemic Index and will not shoot up your blood sugar levels rapidly.   

Given below are the recipes of Bajra Roti and Whole Wheat Roti which is a must to include in your Indian diet and having a healthy lifestyle. See here why Bajra Flour and Whole Wheat flour are good for you.

whole wheat roti or bajra roti

 by Tarla Dalal
bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis. We have made this simple recipe of Bajra roti by kneading bajra flour with little whole wheat flour together with little salt. Whole wheat flour makes rolling and binding bajre ki roti easier. Knead the dough with warm water as the dough become pliable and easy to knead and roll. This helps in getting pearl millet roti a soft texture. The Rajasthani bajra roti are thickly rolled, cooked on a tava and then roast over open flame till brown spots appear. Traditionally white butter also known as makhan is smeared on it or if that is not available you can use ghee. Bajra Roti is a traditional Indian flatbread made with bajra or black pearl millet flour making it extremely nutritious. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. If you are looking for a gluten free option you can replace the whole wheat flour and only knead bajra flour alone to make bajre ki roti . I remember, my grandmother would roll the roti using her palm and cook it on a earthen clay tava on a chulha, which would give bajra roti a smoky flavor. I would like to share some important tips to make the perfect Rajasthani bajra roti. 1. To make Bajre ki roti, take a portion of the dough and shape into a round ball. The dough ball should be smooth without any cracks. If required, you can apply some water on your palms and then shape. 2. Serve the Bajra roti immediately smeared with white butter or ghee. If it cools down, it will feel very hard and dry. Bajra roti, lahsun ki chutney and onions is a combo!! Although absolutely simple to make, these rotis are delicious! Enjoy how to make bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with detailed step by step photos and video below.
roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti | with 15 amazing images. Roti is the daily bread for millions of Indians. No meal is complete without phulka and we show you easy it is to make them. All ingredients to make roti recipe is easily available in Indian kitchens. To make roti recipe, combine the whole wheat flour, oil and salt and knead into a smooth soft dough using enough water. Keep aside for 15 to 20 minutes. Cover and keep the dough aside for 15 to 20 minutes. Divide the dough into 8 equal portions and roll out each portion of the dough into a thin circle. Cook the roti on a non stick tava and then cook it on an open flame till it puffs up. This is how to make soft roti. I would like to share some important tips to make the perfect roti recipe. 1. To make the roti dough, you will need a thali called parat, i.e. a stainless steel flour dough kneading plate. In this plate the flour won’t spread and fall off and also will be easy to knead the dough. 2. When adding water, taking care to add water little by little as required or else the dough will be sticky and difficult to knead. The quantity of water depends upon the quality of flour. 3. The dough for rotis should be soft and not stiff as for puris. Also if the dough is very soft it will be sticky and you will be unable to roll. 4. Rolling the roti is not as difficult, start rolling lightly from the centre in a circular motion. If you put a lot of pressure while rolling the roti will not roll nice and round. Use more flour for rolling if you find it difficult to roll, but not much or else the rotis will be hard. 5. Don’t cook Indian roti on the open flame for too long or else the rotis will burn and become hard. We love rotis as they are made from whole wheat flour which is very healthy. Whole wheat flour is excellent for diabetics, heart and weight loss as they will not shoot up your blood sugar levels as they are a low GI food. In Mumbai, plain roti is a popular Mumbai street food. Packed in a newspaper, 4 large rotis are sold for Rs 12 and is picked up by busy working Mumbai housewives who have no time to cook. Simple logic, carry your sabzi from home and buy the roti on your way to work. Have your roti with some sukhi sabzi or quick sabzi or vegetarian curry. Enjoy roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti | with detailed step by step photos and video below.
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Whole Wheat Roti or Bajra Roti
 on 10 Jun 21 03:17 PM

Calories count.1 roti vs 1 bajri ka rotla (not roti, gujrati word) for weight loss
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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
10 Jun 21 07:46 PM
Whole Wheat Roti or Bajra Roti
 on 04 Sep 20 03:41 PM

Reduce fat bajra or wheat plz tell me?
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Tarla Dalal    Bajra has approx. 5 g of fat per 100 g whereas wheat has approx. 1.5 g fat per 100 g. However the quantum consumed and other nutrients are also to be considered while adding them to your diet.
11 Sep 20 08:30 AM
Whole Wheat Roti or Bajra Roti
 on 16 Jul 20 10:33 PM

You have mentioned 1 bajra roti to have more protein than 1 wheat roti while a bajra roti is much heavier. Wheat has more protein than bajra per 100 gram.
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Tarla Dalal    True, but Bajra rotis are usually thick when compared to wheat flour rotis / phulkas, so more the amount of flour used per roti and hence the higher protein content in bajra roti.
20 Jul 20 03:09 PM
Whole Wheat Roti or Bajra Roti
 on 24 Feb 20 02:23 PM

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Tarla Dalal    Dear Dr, thanks for the feedback.
29 Feb 20 01:08 PM
Whole Wheat Roti or Bajra Roti
 on 15 Jun 18 01:07 PM

Due to my studies i cannot make out time to cook. I can make tea coffee n bread toast, but nothing more then this. My mother alway insist me to learn cooking. Now my marriage is fixed in Dec 2018. I started with making wheat chapati/ roti after going through this article. In first attempt I did soft rotis, but not exactly round. Happy with it. I think is the perfect site to learn cooking. Will definitely try subzis, dosas, sandwiches and other recipes of Tarla mam.
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Tarla Dalal    Nivedita, thanks for the the lovely review. We would love to know which recipes you have tried and please review them.
20 Oct 19 12:52 PM