Let’s understand this through a small exercise.
In one scenario, you made rotis using 50g of whole wheat flour, and in another scenario, you made rotis using 50g of multigrain flour, which included four different grains, say whole wheat, oats, jowar & chickpea each in roughly equal amounts.
Now, the rotis made from wheat flour will provide you with
- 6g of protein
- 35g of carbohydrates
- 6g of fiber
- 172 kcal
and a good amount of the following macronutrients.
Wheat micronutrients per 50g expressed as a percentage of the daily requirement for an average individual (approximate values may change depending on harvest, brand etc.) –
- b1 – 16%,
- b3 – 18%,
- b5 – 10%,
- b6 – 12%,
- iron – 12%
- magnesium – 17%,
- manganese – 90%,
- phos – 20%
- Zinc – 14%
On the other hand, the multigrain flour rotis will give you almost the same amount of protein (slightly more, around 7g)
- 32g of carbohydrates
- 6g of fiber
- 180 kcal
And similar micronutrients.
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There might be slight variations in the quantities of specific micronutrients you get, but nutritionally, there isn’t much difference between the two flours – most whole grains are a good source of:
- fiber
- b vitamins
- Iron
- manganese
- magnesium
- Zinc etc.
So, if the reason you’re eating multigrain roti is because of your neighboring aunty, you can ignore her advice right away because even if you eat wheat roti you’re not missing out on much.
So, whether you want soft rotis made from whole wheat flour or hard rotis made from multi grains is a call you need to make but either way, your long-term health will not depend on the type of flour you consume but on what you eat throughout the day will matter the most.
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