Roti is the Hindi word for flatbread and bajra refers to millet; bajra roti is a tortillalike flatbread made using millet flour. Millet is a gluten-free grain, so bajra roti offers an alternative to try if you're eliminating gluten from your diet. If you eat just one small bajra roti, you'll gain protein, B vitamins and magnesium.
Bajra Roti Overview
Some recipes for bajra roti call for millet flour mixed with ghee, or clarified butter, and enough water to reach the desired consistency. However, other recipes call for making the flatbread from nothing but millet flour and water. The amount of ghee added to the flour is so small that it only contributes about 5 calories and no nutrients to one serving of flatbread. This means all the nutrients come from millet flour.
Complex Carbs, Protein and Calories
It takes about 1/4 cup of millet flour to make one bajra roti. One flatbread contains 111 calories and 22 grams of carbohydrates. Since the recommended dietary allowance for carbs is 130 grams daily, you'll gain 17 percent of your daily intake. The carbs consist almost entirely of starches, which are slowly digested complex carbs. You'll also get 6 percent of the daily value for protein based on consuming 2,000 calories daily.
B Vitamins for Energy
You'll get three B vitamins from consuming one bajra roti: thiamine, niacin and vitamin B-6. All three function as coenzymes, which means they must be present for certain enzymes to do their jobs. In this role, they help metabolize carbohydrates, proteins and fatty acids into energy. Vitamin B-6 also helps produce the neurotransmitter that regulates your mood, appetite and sleep cycles -- serotonin. One bajra roti contains 8 percent of the recommended dietary allowance for vitamin B-6 and about 10 percent of the RDA for thiamine and niacin.
Magnesium Supports Metabolism
One small bajra roti made from 1/4 cup of millet flour supplies 9 percent of the daily value for magnesium, based on a 2,000-calorie-a-day diet. Magnesium is needed to build bones, and it's essential for the normal functioning of nerves and muscles. It also helps synthesize energy, DNA, protein and antioxidants. Meeting your recommended daily intake -- 320 milligrams for women and 420 milligrams for men -- may help lower your blood pressure and reduce your risk for diabetes, according to studies cited by the Linus Pauling Institute.
- Whole Grains Council: Millet and Teff
- The Nibble: Guide to Different Breads
- CooksInfo.com: Millet
- USDA National Nutrient Database: Millet Flour
- USDA National Nutrient Database: Butter Oil, Anhydrous
- Harvard Medical School: Listing of Vitamins
- Linus Pauling Institute: Magnesium
- U.S. Food and Drug Administration: Guidance for Industry: A Food Labeling Guide (12. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients