Which Roti Is Best for Weight Loss? Dietitians Recommend These Options
Does roti cause weight gain? Dietitians reveal the truth, ideal portions, best flour options, and a complete calorie guide to eat roti without gaining weight.
Weight Loss
Not all rotis are created equal. The type of flour used can make roti either weight-friendly or calorie-dense.
1. Whole Wheat Roti
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High in fiber
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Keeps you full
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Helps digestion and prevents overeating
This is the most common and one of the healthiest options.
2. Multigrain Roti
Made from wheat, millets, besan, oats, and sometimes ragi.
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Low glycemic index
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Slow energy release
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Ideal for weight management and diabetes
3. Jowar Roti
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Gluten-free
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Very low calorie
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Excellent for weight loss
Jowar digests slowly and prevents sudden spikes in hunger.
4. Bajra Roti
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Highly satisfying
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Keeps you full longer
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Great for winter and for reducing cravings
5. Ragi Roti
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Calcium-rich
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Boosts metabolism
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Low in calories and great for fitness enthusiasts
Choosing high-fiber rotis ensures better appetite control and fewer total calories consumed during the day.
How Many Rotis Should You Eat Per Meal?
The number differs depending on age, gender, body composition, activity level, and weight goals. But experts recommend:
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Women: 1–2 rotis per meal
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Men: 2–3 rotis per meal
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For Weight Loss: Limit to 1 roti per meal, increase vegetables and protein
If you are mostly sedentary or trying to reduce belly fat, cutting down from 3 rotis to 1–2 can make a big difference.
Also read: Health Benefit of Yogurt Try Everyday!
Calorie Breakdown of Different Rotis
Here’s a quick look at the average calories in common roti varieties:
| Type of Roti | Calories (approx.) |
|---|---|
| Whole Wheat Roti | 70–120 calories |
| Multigrain Roti | 100–130 calories |
| Bajra Roti | 100–110 calories |
| Jowar Roti | 50–60 calories |
| Ragi Roti | 80–90 calories |
| Roti with 1 tsp Ghee | 120–150 calories |
