What is Best Roti For You
By Prathmesh Bhosale
Co-founder, Paybycal App (iOS & Android, Worldwide)
Wheat Roti ■
Advantages:
■ Quick source of energy (complex carbs)
■ Contains some protein & B vitamins
■ Staple food for centuries
Disadvantages:
■ Modern wheat = high in gluten
■ May trigger bloating, IBS, autoimmune flare-ups
■ High glycemic index → spikes blood sugar
Biochemical Pathway:
Glucose from wheat → enters glycolysis → ATP production. But gluten peptides (gliadin)
may pass through gut lining → trigger immune response.
Gluten:
Ancient wheat (emmer, einkorn) had low gluten.
Post Green Revolution (1960s), hybrid wheat was developed → higher yield, higher
gluten.
Studies link gluten sensitivity with leaky gut & inflammation.
■ Research: Fasano et al. (2003) → gluten & zonulin linked to intestinal permeability.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■
Bajra Roti (Pearl Millet) ■
Advantages:
■ High in iron & magnesium
■ Rich in insoluble fiber → good for constipation
■ Low glycemic index → good for diabetes
■ Generates warmth in the body → perfect winter food
Disadvantages:
■ Contains oxalates → may worsen kidney stones
■ Heavy for weak digestion
Biochemical Pathway:
Slow-digesting carbs → gradual glucose release → stabilizes insulin. Polyphenols in bajra
reduce oxidative stress.
Bajra:
Bajra cultivation dates back 4000+ years in Rajasthan & Gujarat.
Known as the “poor man’s bread,” now a superfood millet in the West.
■ Research: National Institute of Nutrition (ICMR, India) → bajra helps lower cholesterol &
manage diabetes.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■
Jowar Roti (Sorghum) ■
Advantages:
■ Gluten-free → safe for celiac & gluten-sensitive
■ High in antioxidants (phenolic acids)
■ Good for cholesterol & diabetes control
■ Light & cooling for the body
Disadvantages:
■ Hard to digest if gut enzymes are weak
■ May cause bloating if eaten at night
Biochemical Pathway:
Resistant starch in jowar → fermented in colon → short-chain fatty acids (SCFAs) → gut
healing & better insulin response.
Jowar:
Jowar is called the “Gluten-free wheat” in villages.
Once animal fodder → now a trendy health food worldwide.
■ Research: Journal of Agricultural Food Chemistry (2016) → sorghum polyphenols
improve lipid metabolism.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■
Ragi Roti (Finger Millet) ■
Advantages:
■ Richest natural source of calcium & Vitamin D
■ Great for kids, women, elderly → bone health
■ Has tryptophan → promotes calm mood
■ Anti-anemia → contains iron
Disadvantages:
■ May increase calcium oxalate → kidney stone risk
■ Too cooling in winter (unless paired with ghee/ajwain)
Biochemical Pathway:
Ragi’s slow carbs → stable glucose. Calcium & phosphorus strengthen bone metabolism
(osteoblast activation).
Ragi:
Originated in Africa 2000 years ago, brought to India.
Called “Nachni” in Maharashtra & “Ragi mudde” staple in Karnataka.
■ Research: Nutrition Reviews (2018) → finger millet improves bone density in rural
populations.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■
Chana Roti (Gram Flour) ■
Advantages:
■ High protein & fiber → keeps you full
■ Good for PCOS, diabetes & weight loss
■ Packed with folate, magnesium, B vitamins
Disadvantages:
■ May cause gas/bloating
■ Not suitable for people with gallbladder removal (harder to digest fats in chana)
Biochemical Pathway:
Protein in chana → broken into amino acids → muscle repair & satiety hormone (GLP-1)
release.
Chana:
Bengal gram cultivation goes back Harappan Civilization.
Chana flour is the base of besan ladoo, pakoras, dhokla ■.
■ Research: Journal of Food Science & Technology (2017) → chickpea flour improves
glycemic control & satiety.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■
Fasting + Rotis ■■
Why combine fasting with rotis?
■ Fasting resets the gut → better digestion of grains
■ Increases insulin sensitivity → lowers sugar spikes from carbs
■ Promotes autophagy → cellular healing
Advantages of Fasting Program:
■ Heals leaky gut → less bloating from wheat
■ Improves microbiome → better absorption of millet nutrients
■ Burns fat → prevents lifestyle diseases
■ Mental clarity & energy boost
Fast:
Ancient Indians practiced “Upvaas” not for religion alone, but for gut reset & longevity.
Modern science calls it intermittent fasting.
■ Research: Longo & Panda (Cell Metabolism, 2016) → fasting improves metabolism,
reduces inflammation, and promotes longevity.
■ Join our Fasting Program inside the Paybycal Health Reset App (iOS & Android,
Worldwide) ■