Beyond Atta: Four Indian Flour Alternatives to Try

Whether you are dipping that daal in rice, tandoori roti, lachcha paratha, or a buttered naan, your choice of side makes or breaks a dish. Now, much to the grumbling and huffing of the young children at the table, the roti is ultimately king of the Indian family dinner.

But what do you do if you’re allergic to gluten or maybe looking to reduce your blood sugar spike after a particularly hearty meal? No longer restricted to traditional atta (whole wheat flour) or maida (all-purpose flour), here are four alternatives to experiment with in your kitchen.

Bajra, or pearl millet flour, is the most widely grown type of millet and most consumed as a kitchen staple in Rajasthan, Gujarat, Haryana, and Maharashtra. This specific grain is known for its gut health benefits, being high in prebiotics, insoluble fiber, and magnesium that soothe the dietary tract, while also providing alkaline to neutralise acids that cause heartburn.

FACT SHEET:

Medium glycemic index (GI): 55

1 roti (35 g of flour, no oil used)

Protein: 4 g
Fibre: 3 g
Fat: 2 g
Calories: 125 kcal

Over half of India’s ragi atta output comes from Karnataka in the south of India. Like all other atta on this list, ragi (ground finger millet flour) is also great for those managing their weight but comes highly recommended for those living with diabetes or pre-diabetes as well as people with low bone density or those at risk for osteoporosis.

The combination of a low glycemic index, high fibre content, and high calcium content make it perfect for the aforementioned demographics.

FACT SHEET:

Low to medium GI: 50–55

1 roti (35 g of flour, no oil used)

Protein: 2.5 g
Fibre: 4 g
Fat: 0.5 g
Calories: 110 kcal

Jowar, or ground sorghum flour, was once a vital staple across Indian regions for its deep roots that make the grain drought-resistant and thrive during high temperatures. Today, it is more so known for its ability to improve digestion, support weight management, and level blood sugar.

High in magnesium and potassium, Jowar is recommended for those looking to manage their cholesterol and blood pressure levels.

FACT SHEET:

Low to medium GI: 50–55

1 roti (35 g of flour, no oil used)

Protein: 3.5 g
Fibre: 3 g
Fat: 1.5 g
Calories: 115 kcal

Kuttu ka atta or buckwheat flour is mostly grown in the mountainous regions of India, including Jammu & Kashmir and Himachal Pradesh. Kuttu is one such flour that contains a very high level of protein, making it a great protein source for vegetarians and vegans.

Additionally, buckwheat rotis are recommended for those with hypertension or at risk for cardiovascular issues because of its rutin content, an antioxidant that strengthens blood vessel walls and supports healthy blood pressure and circulation.

FACT SHEET:

Low GI: 40

1 roti (35 g of flour, no oil used)

Protein: 4.5 g
Fibre: 3.5 g
Fat: 1.5 g
Calories: 115 kcal

EDITORIAL NOTE: The writers at Masala do not condone disordered eating habits. These estimated statistics have been provided for the benefit of those tracking macros and those with health concerns.