Include These 5 Grains Instead of Wheat — Lose Weight Without Giving Up Roti!

Balasahana Suresh
Many people trying to lose weight think they must completely avoid roti or bread. But the truth is, you don’t need to give up your favorite foods — you just need to switch the type of grains you consume. Certain grains are not only delicious but also aid in weight loss by keeping you full for longer and improving digestion.

Here are 5 magical grains you can include instead of wheat:

1. Millet (Bajra / Pearl Millet)

· Why it helps: High in fiber and protein, bajra keeps you full and reduces overeating.

· How to use: Make bajra rotis, porridge, or add it to salads.

· Bonus: Lowers cholesterol and supports heart health.

2. Jowar (Sorghum)

· Why it helps: Gluten-free and rich in fiber, jowar stabilizes blood sugar and aids digestion.

· How to use: Make jowar rotis or khichdi; pair with vegetables for a healthy meal.

· Bonus: Helps in controlling diabetes and maintaining energy levels.

3. Ragi (Finger Millet)

· Why it helps: Packed with calcium and antioxidants, ragi strengthens bones and improves metabolism.

· How to use: Make ragi roti, porridge, or even ragi cookies.

· Bonus: Keeps you full for longer and prevents sugar spikes.

4. Quinoa

· Why it helps: A protein powerhouse and complete grain, quinoa is great for weight loss and muscle building.

· How to use: Use quinoa flour for rotis, or cook it like rice for salads and bowls.

· Bonus: Low glycemic index keeps blood sugar stable.

5. Barley (Jau)

· Why it helps: Barley is rich in beta-glucan, which reduces appetite and improves gut health.

· How to use: Make barley rotis, soups, or add it to porridge.

· Bonus: Supports cholesterol reduction and heart health.

Tips to Maximize Weight Loss With These Grains

· Replace at least 1–2 wheat meals a day with these grains.

· Pair grains with protein and vegetables for a complete meal.

· Drink plenty of water — fiber-rich grains need hydration for proper digestion.

· Avoid deep-fried versions of grain dishes.

Bottom Line

You don’t have to give up roti to lose weight. Simply switch wheat with these five grains, and you can enjoy tasty meals while shedding extra kilos. Incorporate them into your daily diet and notice improved digestion, longer satiety, and gradual weight loss.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

For more interesting updates click and follow Indiaherald WhatsApp channel

Find Out More:

grains

Related Articles: