Which is better, multigrain or whole wheat roti?

November 26, 2025 •

4 min read

According to a study published in the National Institutes of Health (NIH), multigrain roti can have a lower glycemic index than whole wheat, which is beneficial for managing blood sugar. This comparison explores which is better, multigrain or whole wheat roti, for different health needs and preferences.

Quick Summary

An in-depth comparison of multigrain and whole wheat roti, covering nutritional value, benefits for weight loss and diabetes, taste, texture, and preparation methods.

Key Points

Nutrient Diversity: Multigrain roti typically offers a broader range of vitamins, minerals, and antioxidants from multiple grains, whereas whole wheat provides nutrients specific to the wheat kernel.
Glycemic Index: For those managing blood sugar, multigrain roti is often superior due to its lower glycemic index compared to whole wheat roti.
Weight Management: The higher fiber and protein content in many multigrain blends can increase satiety, helping to manage appetite and aid in weight loss.
Taste and Texture: Whole wheat roti is prized for its soft, light texture and mild flavor, while multigrain roti has a denser, earthier, and more complex taste.
Ingredient Quality Matters: The specific health benefits of multigrain roti depend heavily on its composition; always check that it contains a high proportion of whole grains and not refined flours.
Balanced Approach: The best choice depends on individual needs. Whole wheat is a great, affordable staple, while multigrain is better for targeted health goals like improved blood sugar control or boosted nutrient intake.

Understanding the Nutritional Profiles of Each Roti

Before deciding which roti is better, it's essential to understand the basic nutritional makeup of both. Whole wheat roti is made from 100% whole wheat flour, which contains the entire wheat kernel—the bran, germ, and endosperm. This makes it a good source of complex carbohydrates, dietary fiber, and various micronutrients.

Multigrain roti, on the other hand, is made from a blend of two or more different flours, often including whole wheat, millet (bajra), sorghum (jowar), ragi, oats, or chickpeas. The specific nutritional profile of a multigrain roti can vary significantly depending on the types and proportions of grains used. This diversity allows for a broader spectrum of nutrients compared to a single-grain roti.

Whole Wheat Roti: A Classic Staple

For generations, whole wheat roti has been a staple in many households, valued for its simplicity and balanced nutritional value. Its key benefits include:

Good for Digestion: The insoluble fiber in whole wheat aids in regular bowel movements, helping to prevent constipation and support overall digestive health.
Sustained Energy: As a complex carbohydrate, whole wheat provides a slow and steady release of energy, preventing the rapid sugar spikes associated with refined flours.
Rich in Minerals: It naturally contains essential minerals like iron, magnesium, and phosphorus, which are vital for bone health, nerve function, and energy production.
Affordable and Accessible: Whole wheat flour is generally less expensive and more widely available than specialized multigrain blends.

Multigrain Roti: The Nutrient Powerhouse

Multigrain roti is gaining popularity as a healthier alternative, prized for its ability to offer a wider range of health benefits. The advantages often include:

Diverse Nutrient Intake: By combining different grains, multigrain roti provides a richer mix of vitamins, minerals, and antioxidants than whole wheat alone. For example, millets can boost calcium and iron, while flaxseeds add omega-3s.
Lower Glycemic Index: Many multigrain blends, especially those containing millets like ragi or jowar, have a lower glycemic index (GI) than whole wheat roti. This leads to a slower release of sugar into the bloodstream, making it beneficial for diabetes management and weight control.
Improved Satiety: The higher and more varied fiber content helps you feel fuller for longer, which can prevent overeating and aid in weight loss.
Heart Health: Grains like oats and barley, often found in multigrain blends, contain soluble fiber (beta-glucan) that can help lower bad cholesterol.

Comparison Table: Multigrain vs. Whole Wheat Roti


Feature	Multigrain Roti	Whole Wheat Roti
Nutrient Diversity	High; a broader range of vitamins, minerals, and antioxidants from multiple grains.	Moderate; contains nutrients specific to the whole wheat grain, such as B vitamins, iron, and magnesium.
Glycemic Index (GI)	Generally lower, especially with millets, helping to regulate blood sugar levels.	Higher than some multigrain options, though still significantly lower than refined white flour.
Fiber Content	Higher and more varied, promoting better digestion and satiety.	High in dietary fiber, primarily insoluble fiber.
Weight Management	Can be more effective due to higher satiety and balanced macro content.	Supports weight management through its high fiber and complex carb content.
Taste and Texture	Often denser, with a more complex, nutty, and earthy flavor profile depending on the grains used.	Softer and puffier, with a mild, classic flavor that most people are accustomed to.
Cost	Typically more expensive due to the combination of various grains.	More affordable and widely available.
Preparation	May require more practice to achieve a soft texture due to varied flour composition.	Easy to knead and roll, consistently resulting in soft rotis.

Making the Right Choice for Your Health Goals

Selecting between multigrain and whole wheat roti ultimately depends on your individual health objectives, dietary needs, and flavor preferences. There is no one-size-fits-all answer, as both options offer valuable nutrition and can be part of a healthy diet.

For Weight Loss and Diabetes Management

If your primary goal is weight loss or better diabetes management, multigrain roti often holds an advantage. Its lower glycemic index and higher fiber content can help regulate blood sugar levels and keep you feeling full for longer periods. However, the quality of the multigrain mix is crucial; ensure it contains a high percentage of whole grains rather than refined flour fillers.

For Daily Nutrition and Budget

For general, balanced nutrition, whole wheat roti is an excellent and affordable choice. It provides a reliable source of fiber, complex carbs, and essential minerals for most people with no specific health concerns like gluten intolerance. The consistent taste and texture also make it a reliable staple for everyday meals.

The Importance of Ingredients and Preparation

Regardless of your choice, the quality of the flour and how you prepare the roti matters. Opt for freshly milled, 100% whole grain flours to maximize nutritional benefits. For example, ensure your whole wheat flour is not a refined 'atta' with added bran. When it comes to multigrain, check the ingredient list to confirm the blend is nutrient-dense and not predominantly wheat with only a small portion of other grains. To keep the roti's caloric count low, avoid adding excessive ghee or oil during preparation. You can read more about the benefits of whole grains in your diet from authoritative sources like the Mayo Clinic, which explains how they can lower the risk of heart disease and type 2 diabetes.

Conclusion

Both multigrain and whole wheat roti have a rightful place in a healthy diet, each with its unique strengths. Whole wheat offers reliable, accessible nutrition and a familiar taste, making it an excellent everyday option. Multigrain, with its diverse blend of grains, provides enhanced nutritional benefits, a lower GI, and greater satiety, making it particularly beneficial for individuals focusing on weight management or blood sugar control. By understanding the differences, you can make an informed choice that best aligns with your health goals and lifestyle.

Frequently Asked Questions

Multigrain roti is generally considered healthier because it contains a wider variety of grains, offering a broader spectrum of nutrients, higher fiber, and often a lower glycemic index compared to whole wheat roti.

Multigrain roti is often better for weight loss due to its higher fiber content, which increases satiety and keeps you feeling full longer, thus helping to reduce overall calorie intake.

While whole wheat roti is a better choice than refined flour roti, multigrain options are generally superior for diabetics because they tend to have a lower glycemic index, preventing sharp spikes in blood sugar levels.

Whole wheat roti is known for its soft and familiar texture and mild, nutty flavor. Multigrain roti can be denser, chewier, and have a more complex, earthy flavor, which can vary based on the specific grains in the blend.

Multigrain roti can be more expensive than whole wheat. The quality can also vary between brands, and the texture may be tougher or chewier, requiring some adjustment.

Yes, you can create a custom multigrain flour blend at home by mixing different whole grain flours like wheat, jowar, bajra, and ragi. This allows you to control the proportions and ensure a fresh, additive-free mix.

Yes, it is crucial to check the ingredient list. Some commercial brands may use a high proportion of wheat flour with only a small amount of other grains or even include refined flour fillers. Look for products that list a diverse mix of whole grains.