Nachni roti or Jowar roti – which is healthy?

Nachni flour and jowar flour are not so commonly used in many households as wheat flour tops the chart. But nachni flour is commonly found on Maharashtrian menu, whereas jowar flour is more common in Gujarati recipes. In this article let's discuss the nutrient profile of nachni flour and jowar flour and assess whether nachni roti or jowar roti is beneficial for a healthy lifestyle.

Calories of nachni roti v/s jowar roti

One nachni roti (ragi roti) is 93 calories, while one jowar roti is 49 calories. However it is interesting to note that rolling nachni roti is not as simple as jowar roti and hence nachni roti is typically thick as compared to the jowar roti. So it is likely that you may have 2 jowar rotis for a meal against 1 nachni roti.

Calories

Fibre in nachni roti v/s jowar roti

Ragi, in general, has slightly more fibre than jowar. So one nachni roti yields 3.1 g or fibre, whereas one jowar roti gives 1.4 g of fibre. The fibre is definitely a key nutrient to maintain digestive health. But do not miss out on the fact that nachni roti is thicker than jowar roti.

Protein in nachni roti v/s jowar roti

The protein content in nachni roti is 2 g per roti, whereas that in jowar roti is about 1.5 g of protein. This is a key nutrient to maintain the health of all the cells in the body including the immune cells which help fight diseases.

Protein

Is nachni roti beneficial for diabetes?

The high fibre content of nachni roti makes it suitable for diabetes as the fibre helps to prevent an instant rise in blood sugar levels. When paired with a sabzi like moong dal methi sabzi, it squares up a diabetic meal.

Moong Dal Methi Sabzi

Is nachni roti beneficial for weight loss?

One nachni roti has enough protein and fibre to keep you satiated for a long time. Nachni roti is definitely a better choice than the maida based rotis at lunchtime, as the latter is devoid of nutrients and has more of carbs. nachni roti is wise choice for breakfast too. But remember that the roti is a good source of carbs too which should be considered into your daily count.

beneficial for weight loss

Is nachni roti beneficial for strong bones?

Yes, nachni flour is a good source of not only calcium but also phosphorus. The two nutrients together are necessary for bone health. They can help prevent the onset of weak bones and osteoporosis. Do not get mistaken by the colour of the nachni roti, instead reap its benefits.

strong bones

Is jowar roti / nachni roti beneficial for high blood pressure?

Yes, both jowar roti and nachni roti can be enjoyed by people with high blood pressure. They mainly need to restrict the amount of sodium in their diet. Both jowar roti and nachni roti have least amount of sodium and appreciable quantities of potassium, which can help in maintaining the sodium-potassium balance in the body.

high blood pressure

Is jowar roti / nachni roti good for gluten intolerance?

Yes, both jowar roti and nachni roti are gluten free flours and thus can safely be included in the diet for gluten intolerance. Gluten is a protein found in wheat, semolina (rava) and its products. This condition, called gluten-sensitivity, requires one to eat foods without this particular protein. Many Indians cannot think of a meal without wheat and its by-products, but jowar roti or nachni roti are tasty options too! Click here for more gluten free recipes.

While both nachni roti and jowar roti are healthy, you can make your choice as per your preference and taste. It is always advisable to include a variety of flours in your diet to make up for different nutrients.

Nachni Roti Or Jowar Roti – Which Is Healthy

1. Plain Ragi Roti, Plain Nachni Roti

plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | with amazing 16 images. A hearty roti that is sure to remind you of home. The plain ragi roti recipe or ragi chapatti is made from 100% ragi making it super healthy. This Indian bread is also called plain nachni roti or red millet roti. This sumptuous plain ragi roti is rich in calcium and protein, which are required to support our bones and maintain the cells in our body respectively. Method to make plain ragi roti is very easy. All you need to do is knead a dough combining ragi flour, ghee which will help in making the roti soft as it is gluten free and salt. Use warm water to knead the dough as warm water helps binding the dough better. Further, divide and roll into roti and cook on a non-stick tava. Cook until blisters appear on both the sides and then cook on an open flame. Serve plain nachni roti immediately. You should be able to roll these plain nachni rotis comfortably with a little flour for dusting. But, if you find it difficult, you can place the dough portions between two plastic sheets dusted with ragi flour and roll, so it will be easier. Also, take care to use flat tongs as these rotis are soft and hence known as soft ragi rotis, with a tendency to tear easily. Serve soft ragi rotis hot off the flame for a satiating and earthy meal! Even then, it still requires a bit of knack to roll nachni dough. Not to worry, once you roll a few rotis you will get a hang of it. One thing about Basic Ragi Roti, or for that matter any other roti made with millet flours, is that it needs to be served immediately – in fact, it is best enjoyed right off the tava, with a bowl of Raita and a spicy Dal. Enjoy plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | with detailed step by step recipes photos below.

2. Jowar Roti

jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | sorghum roti | with amazing 12 photos. Jowar roti is an unleavened Indian flatbread which is made with minimum of ingredients, jowar flour and salt. jowar ki roti is famous and consumed more in the Western parts of India. Make jowar roti soft of hard depending on how you like it. Jowar is one of the top 5 cereals in the world and is also one of the super foods with many health benefits. We have a very easy recipe using jowar that is Jowar roti also known as "Sorghum roti" We have made this healhy jowar roti with jowar flour and little salt to taste. The only trick is kneading of the dough. All you need to do is take required water in a deep non stick pan get it to boil and add jowar flour to it. Mix well and let it cool. Once it has cooled down a little, knead into a soft dough. Make sure the dough has cooled down or you may burn your hands. Rolling the roti requires skills, traditionally jowar roti is rolled using hands but you can also use a rolling pin. Once, the jowar bhakri is rolled, place it on a tava, make sure you cook it on a medium flame flipping both the sides and then cooked on a open flame till it puff ups or until brown spots appear on both the sides. Remove it in a plate and smear with ghee. Jowar roti is super rich in fibre, is gluten free, good for diabetics, heart, weight loss, high in magnesium, iron and also lowers blood pressure and cholesterol. We have used hot water for kneading the dough as it helps in getting the roti soft and even when not served for hours, it doesn't become hard or chewy. But you also need to make sure that you roll out the roti immediately after kneading the dough as if you would keep the dough for a long time, it will loose its moisture and would become splintery which would make rolling difficult. My grandmother would cook it on an earthen clay oven on a chulha which would give a smoky flavor to the roti. Whenever we cook jowar roti at home, i make any Maharashtrian sabzi to eat along. This traditional and homely jowar roti | jowar ki roti | healthy jowar roti | jowarachi bhakri that is both satiating and incredibly tasty, is super filling and makes a wonderful meal served with any sabzi or had with green chilli thecha or red chilli thecha. Enjoy jowar roti recipe | jowar ki roti | jowar bhakri | healthy jowar roti | step by step recipe given below.