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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
7 min
09/01/2026
Wheat has long been used in Indian diets, but millets like bajra, jowar are even older and have been used since time immemorial. The millets have made a comeback in the modern diet, but are they really healthy or just trending? This article examines the nutritional profiles of millets and wheat, comparing which one might be healthier. Read more to find out more about it.
Rotis or chapatis are the base of Indian meals. They have been associated with healthy eating for centuries. They are also easy to roll, soft to chew, and loaded with complex carbs. Wheat became the go-to grain post-Green Revolution. But with rising health trends, millets have grabbed attention, having been used in Indian diets for centuries, even before wheat became the go-to staple. With increasing gluten sensitivity, blood sugar spikes, and nutrient diversity, millets, which were once sidelined as poor man’s grains, are now the star or hero of the healthy eating trend. The revival of ragi, bajra, and jowar is not just nostalgia but also a healthy eating trend, taking centre stage through ancient food ingredients.
Wheat rotis provide a steady source of energy due to their high carbohydrate content. However, millets take the lead in fibre. Bajra (pearl millet) and jowar (sorghum) contain nearly twice the dietary fibre of wheat, which promotes better digestion and satiety. High-fibre foods also support cholesterol regulation and reduce constipation. While whole wheat does offer moderate fibre, refined atta often loses much of its bran content during processing. On the other hand, millet flours, which are usually stone-ground and less processed, retain more nutrients and texture. This makes millet the winner for gut health!
Protein might not be the first thing that comes to mind with rotis, but it plays a key role in muscle repair and metabolism. Wheat rotis offer about 7 to 8 grams of protein per 100 grams, while the levels of millets vary; for example, jowar and bajra match wheat’s levels, and ragi adds a bonus of calcium and amino acids. What is interesting is millet protein’s digestibility, which is slightly lower than wheat’s, but it compensates with a better balance of essential nutrients. Pairing millet rotis with pulses or curd can make the meal more complete and comparable to the quality of animal protein.
This is where wheat and millet differ. Wheat contains gluten, a protein that enhances dough elasticity but can trigger sensitivity in some individuals. Millets are naturally gluten-free, making them ideal for those with celiac disease or mild gluten intolerance. Beyond that, millets have a lower glycaemic index than wheat, which means they release sugar slowly into the bloodstream. That helps to stabilise energy levels and makes them a better choice for diabetics. If you often feel sluggish after a heavy wheat meal, consider switching to millets, which can lead to lighter digestion and fewer sugar crashes.
Millets are minor, but they are packed with mighty nutrients. Ragi (finger millet) has 10 times more calcium than wheat, making it excellent for bone health. Bajra has iron and magnesium in its mix, which support blood and muscle function, while jowar has antioxidants that help fight free radicals. Wheat, on the other hand, provides good B vitamins and trace minerals, especially if you opt for whole grain. The takeaway is that wheat is dependable, but millets bring diversity and variety to your diet, and are often the best nutrition strategy of all.
The nutrition story of millets is not just personal, it is also planetary. Millets require minimal water, grow in arid regions, and can be sustainably grown without pesticides. This makes them one of the most sustainable grains on Earth. Although wheat is nutrient-rich, it is a high-input crop that depends heavily on irrigation. The Indian government’s recent push for millets, including celebrating 2023 as the International Year of Millets, highlights their ecological importance. In reviving ancient grains, we are not only diversifying diets but also restoring balance to the environment and to traditional food wisdom that once knew how to eat with the land.
Declaring one roti as better than the other is like choosing between yoga and cardio, as both serve different needs. Wheat rotis remain a reliable, energy-dense option, while millet rotis have superior fibre, minerals, and digestive comfort. The answer here is to keep rotating your grains. Mix jowar flour into wheat dough, try ragi roti for breakfast, and save bajra for winter warmth. Your body (and planet) will thank you for the swap!
