Wheat roti vs jowar roti: Which one is healthier

Both wheat and jowar rotis have a firm spot on the Indian thali, but they come with their own texture, flavour, and benefits. Wheat is the everyday comfort grain for most households, while jowar has that slightly earthy, nutty bite and a nutrition profile that’s been getting more attention lately. So which one’s better? Here's a simple look at how each one works for your health, and how to choose what suits your day best.





What wheat roti brings to the table


Wheat rotis are soft, familiar, and easy to roll out. They contain gluten, which gives them a smooth texture and helps them puff up well on the tawa. With a glycemic index of around 60 to 70, they release energy at a moderate pace and offer some fibre, especially if you use atta with bran. Wheat rotis are filling, keep you energised through the day, and go well with most curries and dals. If your digestion is strong and you prefer soft, flexible rotis, wheat is a reliable choice.





How jowar roti is different



Jowar, or sorghum, is gluten-free and slightly heavier on the stomach in terms of feel, but easier to digest in the long run. It’s rich in fibre, which supports digestion and keeps you fuller longer. Jowar rotis also have more minerals like iron, magnesium, and potassium. With a glycemic index of around 50, they’re great for people with gluten sensitivity or those looking to include more traditional millets in their diet. Making jowar rotis takes a little more practice since there’s no gluten to bind, but once you get the hang of it, the reward is a light, hearty flatbread that works beautifully with sabzis and chutneys.





When to pick what


If you need something light on the gut, jowar is a great choice. It's especially helpful in summer when your body prefers cooling grains. On busy days or when you want something quick and fuss-free, wheat works well. Some people also rotate between the two or mix them in equal parts to get the best of both worlds.





The final bite



You don’t have to choose just one. Wheat and jowar both fit in well depending on your mood, meals, and health goals. If you’re trying jowar for the first time, begin with one roti a day and notice how your body reacts. Both grains, when made fresh and paired with seasonal veggies or a little ghee, can help improve energy, digestion, and overall balance. It’s your plate, so go with what works best for you.