Chapatti or roti is a staple in Indian kitchen and don’t we all love rotis with daal and sabzi, served with lots of love! Wheat roti is definitely healthy as it is made from whole grain and contains fiber, iron and protein, but a lot of people are reporting to be intolerant to “gluten” content in wheat. If you have tested for gluten intolerance, it would be prudent to give up food with gluten in them. But if you love rotis/chappatis, you may ask, if not wheat, then what? In this post, we list down 10 gluten-free options to roll out your rotis with.
What is Gluten?
Gluten is a group of proteins, comprising of glutenin and gliadin, which is commonly found in wheat. Gluten gives the flour its sticky and glue-like texture when mixed with water. In India, wheat is the commonly-consumed gluten-rich food; however, people with certain medical conditions and autoimmune disorders such as celiac disease and irritable bowel syndrome are allergic to gluten where their immune system triggers a reaction against the presence of gluten in the body and damages gluten as well as the lining of the gut wall, which may further lead to reactions such as diarrhea, anemia, headache, rashes, and even depression. People with gluten intolerance and wheat sensitivity should totally avoid wheat and cereals that have this set of protein in them.
So, here are 10 Gluten-free options to make roti.
10 Gluten-Free Options To Make Roti:
1. Oats roti: Oats are considered as one of the healthiest grains on the planet. That’s quite an accomplishment though! Unlike wheat, oats are gluten-free; they are a great source of vital vitamins, minerals, fiber and antioxidants. According to research oats has numerous health benefits and it can aid in weight loss, regulate blood sugar levels, and reduces the risk of heart disease. You can prepare the dough at home by grinding oats and kneading the dough or you can buy packaged oats flour from a store to make roti out of it.
2. Bajra roti: Bajra is a highly nutritious flour that is the perfect substitute for wheat roti. Bajra roti is excellent for weight loss and diabetes patients, as it helps to regulate blood sugar level. Bajra aids in digestion, reduces cholesterol and prevents certain cancer. You can make bajra roti along with your vegetables/daal just like regular wheat roti. Note: Bajra roti is slightly hard than wheat roti but looking at all the health benefits; we all need to incorporate in our diet ASAP!
3. Jowar bhakri: This is yet another traditional staple food, quite popular in the villages of Maharashtra. Jowar is a power packed with essential vitamins, minerals and antioxidants. It is high in protein, calcium, copper, zinc, phosphorous, potassium and cell-building vitamin B. As it contains fewer calories, it’s a perfect option for weight watchers. It is also considered one of the best flour for diabetic patients.
4. Ragi: Ragi is a rich source of calcium and strengthens the bones. It controls and regulates blood sugar levels and hence it is highly beneficial for diabetic patients. It is high in iron.
5. Thalipeeth: Thalipeeth is another healthy alternative to wheat roti since it contains a variety of ingredients. Thalipeet also contains some amounts of wheat but that doesn’t reduce its health benefits. Thalipeeth contains a mixture of ingredients like roasted tapioca, rajgira, coriander seeds, cumin seeds, wheat and rice. You can make dough out of thalipeeth flour just like regular wheat flour, but it will be hard in texture, (because health and hot body comes at a price). You can make small discs out of it and serve with vegetables and pickle.
6. Arrowroot: It is great for people who are looking for gluten-free options. Arrowroot is great for diabetics and has anti-inflammatory properties. It is rich in calcium and carbohydrates and aids weight loss.
7. Kuttu: As you all know, Rati Beauty Diet has made kuttu roti popular because it helps to regulate blood sugar level, has rich fiber and protein content, and is also gluten free. Buckwheat flour or kuttu ka atta can be used to make roti and even to make chocolate cakes instead of maida.
8. Maize/Makkai: Makki ki roti and sarson ka saag is a combination that can never go wrong! Maize is abundant in nutrients, rich in iron, zinc, vitamins, and also rich in antioxidants.
9. Amaranth: It’s a gluten-free grain that is rich in protein, calcium, antioxidants and minerals. It’s an easy-to-digest grain that also keeps your appetite in check.
10. Brown Rice Flour: Brown rice is a healthy substitute to white rice and the good new is that it is rich in fiber and you can also roll out rotis by making a flour out of brown rice.
Hope you try these healthy roti alternatives; till then eat healthy, stay fit! Download the Rati Beauty app for extensive diet programs and shed weight effectively and in a healthy way.