The roti that beats wheat: Indian flatbread that packs the most nutrition

Do you know which roti can give you more protein, fibre, iron, calcium and magnesium than your everyday wheat roti? Hint: the answer may already be hiding in traditional Indian kitchens.
Ragi: The Mineral-Rich Millet
Ragi, also known as finger millet, is one of the most calcium-rich commonly consumed cereals. It also provides dietary fibre, iron, magnesium and other nutrients.
Its nutritional profile makes it an interesting alternative to conventional wheat roti, particularly for people looking to increase the variety of grains in their diet. But there is an important distinction: ragi is not necessarily the highest in every nutrient when compared with every other flour. The nutritional value depends on the grain, serving size, flour processing and what the roti is made with. So rather than searching for one magical “healthiest roti”, think of ragi as one excellent option to rotate into a varied diet.
What Makes Ragi Special?
Calcium
Calcium is essential for maintaining healthy bones and teeth and also plays a role in normal muscle and nerve function. Ragi is particularly notable for its calcium content compared with many other cereal grains.
Fibre
Fibre helps support normal digestion and contributes to feelings of fullness. Including fibre-rich foods in meals can also help support overall metabolic health.
Iron
Ragi contains iron, although the amount absorbed by the body depends on several factors. Plant-based iron is less readily absorbed than the haem iron found in animal foods. Pairing iron-containing foods with vitamin-C-rich foods such as lemon, amla, tomatoes or certain fruits can help improve the absorption of non-haem iron.
Magnesium
Magnesium is involved in numerous processes in the body, including normal muscle and nerve function and energy metabolism. Whole grains and millets can contribute to daily magnesium intake.
What About Protein?
Here is where the story becomes more interesting.
Ragi is nutritious, but it should not be marketed as a particularly high-protein food on its own. If your primary goal is increasing protein intake, combining ragi with ingredients such as dal, besan, soy flour or other protein-rich foods can make the meal more substantial.
A ragi roti served with dal, curd or a pulse-based vegetable dish can therefore create a much more balanced meal than eating the roti alone.