How many calories does one serving of Nachni Roti, Ragi Roti have?

One Nachni Roti, Ragi Roti ( 50 grams) gives 118 calories. Out of which carbohydrates comprise 83 calories, proteins account for 8 calories and remaining calories come from fat which is 26 calories.  One serving of  Nachni Roti, Ragi Roti provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Nachi roti  healthy?

Yes.
 

3 Reasons why you should eat Nachni Roti

Nachni Roti is had with dal, sabzi or achar. There are many health benefits of ragi flour and this recipe's main component is ragi flour. But we have also used whole wheat flour and rice flour to make the Nachni Rotis easier to roll and to improve their texture.

1. Being low in calories these Nachni Rotis are good for persons on low calorie diet and weight-watchers.

2. Nachni Rotis give a good amount of fibre and fibre helps to lower your cholesterol levels.

3. These Nachni Rotis are prepared using half teaspoon of oil per roti and are good to consume if you're on a low-fat diet and need to cut down on extra fat intake.

These Nachni Rotis are prepared using rice flour which is high glycemic index food and thus not good for people with diabetes.

Can diabetics, heart patients and overweight individuals have Nachni roti ?

 Let's evaluate the suitability of Nachni Roti (Ragi Roti) made from this recipe for individuals managing diabetes, heart conditions, and weight.

For Diabetics

This Nachni Roti is a highly beneficial choice for diabetics. The main flour, ragi (finger millet), boasts a moderate to low glycemic index (GI) of around 55. This means it causes a slower, more gradual rise in blood sugar compared to refined flours like white rice (GI ~95) or even whole wheat (GI ~69). Ragi's high fiber content further aids in regulating glucose absorption and can improve insulin sensitivity. Even with small amounts of other flours, ragi's benefits dominate, especially with the added fiber from onions, carrots, and coriander, all of which support blood sugar management.

For Heart Patients

Nachni Roti is an excellent option for heart patients. Ragi is rich in magnesium and antioxidants, both crucial for cardiovascular health. The whole wheat flour adds significant dietary fiber, known to help lower "bad" (LDL) cholesterol, reduce blood pressure, and decrease heart disease risk. The recipe uses only 1 teaspoon of oil for 6 rotis, meaning a very minimal fat content per roti, making it highly suitable for a heart-healthy diet. As always, "salt to taste" should be approached cautiously to keep sodium intake low, which is vital for blood pressure control.

For Overweight Individuals

This Nachni Roti comes highly recommended for those aiming for weight loss. Its high fiber content from ragi and whole wheat promotes satiety, helping you feel fuller longer and reducing overall calorie intake. These rotis are also nutrient-dense, providing essential vitamins and minerals from ragi and the added vegetables without excessive calories. With just 1 teaspoon of oil for six rotis, the fat content per roti is very low, contributing minimally to your calorie count. The complex carbohydrates from whole grains provide sustained energy, helping manage hunger without rapid blood sugar spikes.

General Considerations

The combination of ragi, whole wheat, and a touch of rice flour, along with the fresh vegetables and aromatic spices, creates a highly nutritious and well-balanced flatbread. Spices like cumin, ginger, and green chilies add flavor without needing excess oil or salt. Cooking on a non-stick griddle with minimal oil further enhances its health credentials.

In conclusion, Nachni Roti, prepared using this recipe, is a highly beneficial and suitable option for diabetics, heart patients, and individuals focused on weight management. Its low glycemic index (thanks to ragi), high fiber content, minimal fat, and rich nutrient profile make it an ideal choice for a health-conscious diet and overall well-being.

Can healthy individuals have nachni rotis ?

Yes, absolutely! Healthy individuals can very comfortably and beneficially include Nachni Roti (Ragi Roti) made from this recipe in their diet.

This particular Nachni Roti recipe is a fantastic choice for anyone looking for a wholesome and nutritious flatbread. Here's why it's a great option for healthy individuals:

• Excellent Nutritional Profile: The primary ingredient, ragi (finger millet), is a nutritional powerhouse.¹ It's rich in calcium (more than most cereals), iron, and essential amino acids, contributing to strong bones, better blood health, and overall vitality.² Whole wheat flour further boosts the fiber and nutrient content.
• High Fiber Content: The combination of ragi and whole wheat flour ensures a high dietary fiber intake. Fiber is crucial for digestive health, promoting regular bowel movements, and helping maintain a feeling of fullness, which can be beneficial for appetite management even in healthy individuals.³
• Complex Carbohydrates: The flours used provide complex carbohydrates, which release energy slowly and steadily into the bloodstream. This helps maintain stable energy levels throughout the day, preventing sudden crashes and keeping you energized.
• Rich in Micronutrients and Antioxidants: The addition of fresh vegetables like onions and carrots, along with spices like ginger, green chilies, cumin, and curry leaves, not only adds flavor but also contributes a significant amount of vitamins, minerals, and antioxidants. These compounds play a vital role in protecting cells from damage and supporting various bodily functions.
• Minimal Fat: With only 1 teaspoon of oil used for cooking 6 rotis, the fat content per roti is exceptionally low. This makes it a light and healthy option that doesn't add unnecessary calories from fat.

In essence, for healthy individuals, this Nachni Roti is a delicious, nutritious, and well-balanced flatbread that can be a regular and beneficial part of their diet. It provides sustained energy, essential nutrients, and contributes to overall well-being.

Pair your Nachni Rotis with some healthy subzis and healthy dals to make healthful meal.

What is a healthier sabzi  option ?

Here are some very healthy sabzis like paneer labadar , dahi bhindi ki sabzi recipe, chana palak, mushroom mutter masala, mooli ki sabzi recipe and bhindi masala recipe. 

palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | One serving of palak urad dal sabzi  delivers 63% folic acid, 30% vitamin B1, 26% protein, 44% Vitamin  A, 16% iron, 26%. calcium  of your Recommended Dietary Allowance ( RDA).

Enjoy this Nachni Roti and not worry about putting on weight. Stay lean and happy. 

How to burn 118 calories that come from one Nachni/Ragi Roti?

Note: These values are approximate and calorie burning differs in each individual.