Whether you are a gym buff or simply into healthy eating, in this age dominated by health consciousness (which is a great thing), our dietary needs lead the conversation. We are seemingly bombarded with superfoods that are claimed to be better than roti and sabzi. Is that true? Is ragi flour truly better than the good old chakki atta or wheat flour?
Both are staples in many cultures with recipes that date back millennia. Are they simply just ingredients for our bhakri and rotis, or are they truly powerhouses of nutrition in their own right? If you are just as intrigued with these questions, then follow along as we bet ragi atta vs wheat atta to find which reigns supreme to support your dietary needs.
Ragi atta is a flour made from the grain, finger millet. It is also termed Eleusine coracana, but we are sure you are far more familiar with the popular grain ragi. Its seed is reddish-brown in colour, which gives the flour its signature greyish-red hue.
Historically and to this day, the ragi millet crop is cultivated due to its resilience to thrive through drought-resistant and water-scarcity conditions. This makes the millet an ode to sustenance and adaptability, which the ragi atta also possesses owing to its versatility in diverse recipes. These include warm porridges, ragi rotis and fermented foods such as idlis, dosas and more.
Similarly, wheat flour or atta, as we know it, is made from wheat or gehun. The grain has been a cornerstone of our cuisine to create fluffy chapati, parathas, naan and even sweet dishes such as halwa and burfi. Just as its uses, the wheat crop is adaptable as well; it can suit both tropical and temperate climates with fertile soil and favourable water conditions. This yielded crop, when ground into a fine powder, gives a faded white coloured flour. Wheat atta has a dense texture and nutty flavour that complements a wide range of dishes.
To understand what sets ragi flour vs wheat flour apart, it is also integral to understand the nutrition of their grains in detail. Here is a tabular distinction of the ragi nutrition vs wheat seed and flour per 100 g.
| Nutrient | Wheat | Wheat Flour (atta) | Ragi | Ragi Flour |
| Carbohydrates | 64.7 g | 64.17 g | 66.8 g | 78.3 g |
| Protein | 10.5 g | 10.5 g | 7.1 g | 6.8 g |
| Fibre | 11.2 g | 11.3 g | 11.1 g | 11.4 g |
| Calcium | 39.3 mg | 30.9 mg | 364 mg | 304.4 mg |
| Iron | 3.9 mg | 4.1 g | 4.6 mg | 4.3 mg |
We have divided the data into three parts. This is to understand that while nutritious, since flour goes through the milling process, it may stand to lose a few units of nutrients.
Based on the data, keeping aside the debate between ragi roti vs wheat roti, it is clear that both grains are nutritional staples with well-balanced macronutrients, i.e., calories, protein, fibre and carbohydrates. With this in mind, let’s discuss the ragi atta vs wheat flour differences to understand how they may impact your health differently.
Ragi atta, made from the finger millet, boasts an exceptional calcium profile. More so than wheat, which helps the millet make for a significant portion of the daily recommended intake of the mineral. Calcium, as we know, is beneficial for bone, muscle, nerve and teeth health.
Do you know what makes your bread and noodles so stringy and fluffy? Well, you owe that to wheat’s gluten content. That said, in this debate between ragi atta vs wheat atta, as opposed to millets, the latter inclusion of gluten excludes it from gluten-free diets. This makes ragi a great alternative for individuals battling with sensitivity from the protein, gluten.
Glycemic index or GI is a measurement used to denote how a particular food may affect your blood sugar levels. While wheat flour has a higher GI, ragi flour has a relatively lower count. A low GI indicates that the glucose will be released into the bloodstream at a steady rate to provide you sustained energy for longer. This makes it great for individuals with diabetes.
Thinking of incorporating ragi flour into your diet? Here are a few recipes to recreate at home:
Take a sturdy mixing bowl with hot water, salt and a teaspoon or two of oil. Gradually add ragi flour into this wet mix until you get a smooth dough. Oil the idiyappam press and carefully place this ragi dough into it. Gently press the dough onto a lined steamer plate and set this to steam for 10 minutes. Serve the ragi idiyappam warm with a side of coconut stew.
In a clean, wide bowl, add mashed potatoes, coiled peas, grated carrot and beetroot with a tablespoon or two of spinach puree. Spice it with some red chilli powder, cumin powder, garam masala and salt to taste. Now add half a cup of ragi flour to this and mix it well with water. Shape the dough into small patties and shallow fry to perfection!
Incorporate ragi flour, wheat flour, curd, grated coconut and salt in a bowl and set it aside for 15 minutes. On the side, temper some mustard seeds with curry leaves and chopped green chillies. Add in onions and allow it to turn translucent. Pour the temper into the bowl with the yoghurt mix and combine them. Transfer this batter into each mould of heated and oiled paniyaram pan. Cook this until the centre is well-cooked while the outsides remain crispy.
Declaring a definitive winner in this ongoing ragi atta vs wheat atta debate would be quite a sweeping statement. Culinary and nutrition-wise, both flours bring their own unique strengths to the table. Wheat flour with its high carbohydrate and fibre content and ragi atta with its mineral and low GI. The reality is that both rotis offer a versatile way to diversify your palate. So, why be picky when you can incorporate both to create a nutritious diet?
