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Whole Wheat Roti Or Bajra Roti
Tarla Dalal
• Updated : Dec 31, 2025
Whole Wheat Roti or Bajra Roti
Table of Content
Roti is an essential part of the Indian diet, eaten daily in most households. But when it comes to choosing between Whole Wheat Roti and Bajra Roti, many people wonder which one is actually healthier. With growing awareness about millets, fiber-rich foods, and balanced nutrition, this simple choice has become an important health decision. While whole wheat roti is known for being light, easy to digest, and suitable for diabetics, bajra roti stands out for its high fiber, protein, and iron content, making it popular for weight loss and sustained energy. So, should you stick to your regular wheat roti or switch to bajra? Let’s compare Whole Wheat Roti vs Bajra Roti in terms of nutrition, calories, digestion, and health benefits to help you make the right choice for your lifestyle.
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.
Pros of Bajra Roti
1. One bajra roti has more fiber (3.2 g) than wheat flour roti (2.5 g). 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. One bajra roti has more protein (3.3 g) as compared to one wheat flour roti (2.6 g). In fact the protein content is nearly 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.
Bajra Roti ( Gluten Free Recipe )
3. Bajra Roti has also more Iron content (2.1 mg per roti) than whole wheat flour (1.1 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.
Pros of Whole Wheat Roti
1. One whole wheat roti has lower carbs (15.7 g) compared to one bajra roti (19.1 g). 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 2 to 3 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.
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Whole Wheat Bhakri
3. One whole wheat roti is lower in calories (55 calories) against one 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.
Frequently Asked Questions (FAQ)
1. Which is healthier: whole wheat roti or bajra roti?
Answer: Both are healthy. Bajra roti is higher in fiber, iron, and protein, while whole wheat roti is lower in calories and has a lower glycemic index.
2. Is bajra roti good for diabetics?
Answer: Yes, bajra roti can be consumed in moderation by diabetics. Its high fiber content helps slow digestion and reduce blood sugar spikes.
3. Which roti is better for weight loss?
Answer: Bajra roti is better for weight loss because it keeps you full for a longer time, helping control hunger and calorie intake.
4. Can bajra roti be eaten every day?
Answer: Bajra roti is best eaten in winter. Daily consumption in summer is not recommended as it may increase body heat.
5. Which roti is better for kids and elderly people?
Answer: Whole wheat roti is easier to digest and is more suitable for children and elderly people, while bajra roti is more nutrient-rich.
6. Is whole wheat roti safe for diabetics?
Answer: Yes, whole wheat roti has a low glycemic index and can be safely consumed by diabetics in controlled portions.
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