Oats, ragi or jowar atta: What's better for weight loss? | The Times of India (2024)

It's a big misconception that all carbs are bad for you. Weight loss is not all about protein intake but the number of carbs in your plate matter as well. Carbs, often branded unhealthy are an important macronutrient and insufficient intake of this nutrient can lead to health concerns like constipation, bad breath and fatigue.

Rice and chapati are two major sources of carbs in the Indian diet. So, whenever someone embarks on a weight loss journey, the first thing they do is cut down on the intake of these two staple foods. However, the right way is to include good carbs in your diet, which can be achieved by making healthy swaps. Chapatis are made of wheat that contains high carbs and calories and may not be an ideal food choice when trying to shed kilos. Instead, it is always recommended to have chapatis made out of whole-grain flour. Here we compare three healthy alternatives to wheat flour which are widely consumed to accelerate weight loss and tell you which amongst these is the best.

Oat flour is made from rolled oats and is generally, gluten-free. Oats atta is an excellent source of fiber, beta-glucan and other vitamins and minerals. It also contains avenanthramides, a group of antioxidants that are considered good for heart health. The flour is also considered good for people suffering from high blood sugar and cholesterol levels. Oats atta can be a good alternative when trying to shed kilos as it promotes the feeling of fullness and prevents you from overeating. But at times, oats are subjected to gluten from cross-contamination so one must be careful while buying oats atta.

100 grams of raw oats contains:

Calories: 389

Protein: 16.9 grams

Carbs: 66.3 grams

Sugar: 0 grams

Fiber: 10.6 grams

Fat: 6.9 grams

Finger millets or ragi is another highly nutritious food and recommended for people suffering from diabetes and anaemia. Rich in Vitamin D, calcium, iron, phosphorus, it also contains more essential amino acids than any other cereal. It is also a gluten-free grain. Daily consumption of ragi can improve your skin and bone health. Ragi increases satiety and keeps you fuller for a longer time. Along with this, it is also rich in dietary fiber and has a low fat content.

174 grams of cooked millet packs contain:

Calories: 207

Carbs: 41 grams

Fiber: 2.2 grams

Protein: 6 grams

Fat: 1.7 grams

Jowar or sorghum also belongs to the family of millet. The ancient grain is said to have cancer-fighting properties because of the presence of antioxidants. It is packed with protein, calcium and iron and is known to lower the risk of heart diseases and cholesterol as well. Jowar contains a high amount of dietary fiber as compared to other cereal grains. It increases your satiety, leading to lower consumption of unhealthy foods and keeping hunger pangs at bay.

100 g of Jowar contains:

Calories: 349 Cal

Protein: 10.4 g

Carbs: 72.6 g

Fats: 1.9 g

Fiber: 9.7 g

A Delhi-based wellness expert, Dr Geeta Grewal said that she would prefer ragi and jowar atta over oats. "Ragi and Jowar would be my pick because they are a low-glycemic foods and do not cause inflammation in the gut. Furthermore, they are prebiotic and are loaded with micronutrients."

She said that the body can absorb the nutrients better when they are present in natural foods. These grains decrease the inflammation of the gut and the micronutrients optimise the body’s functioning.

The convenience of cooking also plays a role here. She adds that it is easier to cook jowar and oats, as compared to ragi. Also, ragi, when roasted, has more glycemic index.