Does Multigrain Atta Have a Naturally Low Glycaemic Index?

It is the most common advice given to any newly diagnosed diabetic in India: “Stop eating white rice and switch to Multigrain Atta.”

You walk into the supermarket, and the shelves are lined with packets screaming “High Fibre,” “7-Grain,” and “Diabetes-Friendly.” You buy the expensive packet, make your rotis, and feel virtuous. But then, you check your post-meal blood sugar, and it is still 180 mg/dL.

You feel cheated. You wonder, “I did everything right. Why is my sugar still high?”

The confusion stems from a simple misunderstanding. We assume that “Multigrain” automatically equals “Low Glycaemic Index” (Low GI). But does it? Is a mix of grains always better than plain wheat? Or are some companies just dusting wheat flour with a few oats and calling it a superfood?

In this comprehensive 3,000-word guide, written in simple Indian English, we will decode the chemistry of your chapati. We will uncover the truth about multigrain atta and its glycaemic index, explain why not all “brown” rotis are healthy, and teach you how to read the label so you never get fooled by marketing again.

What Is Multigrain Atta? (Common Grains Used in India)

Before we talk about blood sugar, let’s define what is actually in that bag.

Multigrain Atta simply means flour made from more than one type of grain. That’s it. It doesn’t legally require specific percentages.

• The Base: Usually Whole Wheat (Gehu) forms the bulk (60% to 90%).
• The Mixers: Manufacturers add varying amounts of:
  • Chickpea Flour (Besan/Chana): For protein.
  • Soybean: For protein and texture.
  • Oats: For fibre.
  • Maize (Makki): For taste (but high GI!).
  • Millets: Ragi, Jowar, Bajra.
  • Barley (Jau): The hidden gem for diabetes.
  • Psyllium Husk (Isabgol): Added fibre.

The ratio of these grains determines if the flour is a diabetes superfood or just expensive wheat flour.

Is Multigrain Atta Low GI or Not?

The Short Answer: Not automatically.

“Multigrain” is a description of ingredients, not a health claim.

• If your multigrain flour is 90% Wheat + 5% Corn + 5% Rice Flour, it effectively has a High GI. It will spike your sugar just like regular roti.
• If your multigrain flour is 50% Wheat + 20% Barley + 20% Besan + 10% Methi seeds, it has a Low GI. It will keep your sugar stable.

The Verdict: Multigrain atta can have a naturally low Glycaemic Index, but only if the grains chosen are low-GI grains. It is not “natural” to the label; it is engineered by the blend.

What “Glycaemic Index” Really Means for Rotis

To master your diet, you need to understand the speedometer of your blood sugar.

GI vs Glycaemic Load (GL)

• Glycaemic Index (GI): Measures how fast the roti turns into glucose.
  • Goal: We want a slow breakdown (Low GI < 55).
• Glycaemic Load (GL): Measures how much glucose enters your blood based on how many rotis you eat.

Why Roti GI Changes With Portion Size

This is the biggest trap. Even if you buy the best Low-GI Multigrain Atta, it still contains carbohydrates.

• Scenario A: You eat 2 Multigrain Rotis. Your sugar stays stable.
• Scenario B: You think “This is healthy,” so you eat 4 Multigrain Rotis.
  • Result: Your Glycaemic Load spikes. You have overloaded your system with carbs, regardless of the GI.

How Cooking and Thickness Affect GI

• Thickness: A thick Bhakri (millet roti) digests slower than a paper-thin Phulka. The density makes it harder for enzymes to break down the starch.
• Fat (Ghee/Oil): Adding a teaspoon of ghee to your roti actually lowers the GI. Fat slows down stomach emptying. Dry rotis digest faster than ghee-smeared ones!

Is Multigrain Atta Naturally Low Glycaemic Index?

Let’s look at the “Natural” claim.

When It Can Be Lower GI Than Wheat

It becomes Low GI when the “Multi” part includes functional ingredients that actively block sugar absorption.

• Barley (Jau): Contains beta-glucan fibre that forms a gel in the gut.
• Besan (Chana): High protein lowers the overall carb speed.
• Methi (Fenugreek): Improves insulin sensitivity.

A blend rich in these specific ingredients is Naturally Low GI.

When It Is Not Low GI (Common Mistakes)

Many cheap multigrain mixes use “fillers” to keep the price down.

• Corn/Maize: High GI.
• Rice Flour: Very High GI.
• Potato Starch: Often added for softness.If these are in your mix, your “Multigrain” roti is worse for your diabetes than plain wheat.

What Decides the GI of Multigrain Atta

You are now a detective. When you pick up a packet, what determines the number on your glucometer?

Grain Mix (Millets, Barley, Oats vs Mostly Wheat)

• Wheat GI: ~62 (Medium).
• Barley GI: ~28 (Very Low).
• Besan GI: ~35 (Low).
• Pearl Millet (Bajra) GI: ~54 (Low).
• Corn GI: ~70+ (High).

Rule of Thumb: The more Barley and Besan in the mix, the lower the GI. The more Corn or Rice flour, the higher the GI.

Fibre Content (Total + Added Fibre)

Check the label.

• Standard Atta: ~10g fibre per 100g.
• Good Multigrain: ~13g – 15g fibre per 100g.Fibre acts as a physical barrier. It stops digestive enzymes from attacking the starch too quickly.

Protein Content

Protein is the anchor. It weighs down the carbs.

• Standard Atta: ~10g protein.
• Good Multigrain: ~15g – 20g protein (thanks to Soya/Besan).Higher protein means a lower glucose spike.

Level of Processing (Chakki vs Highly Milled)

“Super Fine” flour digests faster than “Chakki Fresh” (Stone Ground). You want the gritty texture. The large particles take longer to digest.

Multigrain Atta vs Whole Wheat Atta – Which Is Better for Diabetes?

If we compare a high-quality Multigrain Atta against standard Whole Wheat Atta:

Winner: Multigrain Atta.

It keeps you fuller for longer and provides a steadier release of energy. However, this only applies if the blend is right.

How to Check If a Multigrain Atta Is Truly Diabetes-Friendly

Don’t trust the front of the packet. Turn it around.

Read the Ingredient List

Ingredients are listed by quantity (highest to lowest).

• Bad Sign: Wheat (90%), Corn (5%), Soya (3%), Oats (2%).
  • Translation: This is basically wheat flour with a pinch of oats.
• Good Sign: Wheat (60%), Barley (10%), Besan (10%), Oats (10%), Ragi (5%), Methi (5%).
  • Translation: This is a functional blend.

Check Fibre per 100g

Look at the Nutrition Facts table.

• If Dietary Fibre is > 12g, it is good.
• If it is < 10g, it’s just regular flour.

Check Protein per 100g

• If Protein is > 14g, it has good amounts of Soy or Besan.

Watch for “Refined” or “Starch” Additions

Avoid anything that says “Refined Wheat Flour” (Maida) or “Starch.”

Best Ways to Eat Multigrain Roti Without Spiking Sugar

Even the best atta can fail if your meal is unbalanced.

Portion Guidance (Rotis Per Meal)

• The Hard Limit: 2 Rotis.
• Multigrain is nutrient-dense. Two rotis provide enough energy. Do not eat 4 just because it is “healthy.”

Pair With Protein (Dal, Eggs, Paneer)

Never eat Roti with just Aloo Sabzi (Potato). That is Carb + Carb.

• Always pair it with Dal, Chicken, Fish, Egg Curry, or Paneer. The protein slows down the digestion of the roti.

Add Fibre (Sabzi, Salad)

Eat a bowl of raw salad (cucumber, radish, tomato) before your first bite of roti. This “pre-load” of fibre coats your stomach lining and blunts the sugar spike.

Avoid Eating Roti Alone

Don’t roll a roti with jam or ketchup as a snack. Without the fibre of vegetables or protein of dal, even a multigrain roti will spike your sugar.

Who Should Be Careful With Multigrain Atta?

While it is great for diabetes, it isn’t perfect for everyone.

IBS / Gas / Bloating Issues

Multigrain atta is heavy on fibre and FODMAPs (from grains like Wheat and legumes like Besan).

• If you have IBS (Irritable Bowel Syndrome), this flour can cause severe bloating, gas, and stomach pain.
• Solution: Stick to lighter grains like Rice/Jowar or introduce multigrain very slowly.

Kidney Disease (If High Potassium/Phosphorus Diet)

If you have Diabetic Nephropathy (Kidney Disease), your doctor might restrict Potassium or Phosphorus.

• Whole grains and bran are high in these minerals.
• Solution: Consult your nephrologist. You might need refined flour (Maida) or specific low-mineral flours to protect your kidneys.

Gluten Sensitivity (If Wheat-Based Mix)

Most multigrain attas still contain 60-80% wheat. If you are gluten-intolerant, this will cause inflammation. Look for “Gluten-Free Multigrain” (usually Jowar + Bajra + Rice + Potato starch).

Better Low-GI Atta Alternatives (If Multigrain Doesn’t Suit You)

If you find commercial multigrain atta too expensive or gassy, try these single-grain champions or DIY mixes.

1. Jowar Atta (Sorghum)

• GI: ~62 (Medium, but High Fibre).
• Pros: Gluten-free, cooling, easy to digest.
• Best for: Summer lunches.

2. Bajra Atta (Pearl Millet)

• GI: ~54 (Low).
• Pros: High Magnesium (improves insulin sensitivity). Heat-generating.
• Best for: Winter dinners.

3. Barley (Jau) Mix – The DIY King

• The Recipe: Buy 1kg Whole Wheat Atta. Buy 500g Barley Flour. Mix them.
• Result: You have created a low-GI flour cheaper and better than store-bought ones.

4. Ragi (In Controlled Portions)

• Pros: Highest Calcium.
• Cons: Can be high GI if made into porridge. Make rotis or balls (Mudde) instead.

Real-Life Scenario

Meet Mrs. Rao (52, Teacher from Hyderabad):

Mrs. Rao has Type 2 Diabetes. She switched to a famous brand of “Multigrain Atta” thinking it would fix her sugar. She continued eating 3 rotis for lunch and 3 for dinner.

The Result: Her HbA1c didn’t budge. She felt bloated every evening.

The Fix: She consulted a dietician.

1. Label Check: The brand she bought had only 10% non-wheat grains. It was basically expensive wheat flour.
2. The Change: She started buying Jowar Flour and Besan. She mixed: 2 cups Wheat + 1 cup Jowar + 1/2 cup Besan.
3. Portion: She reduced her intake to 2 rotis and increased her Dal and Sabzi portion.

The Outcome: Her bloating stopped (less heavy wheat). Her sugar dropped because of the Besan (protein) and Jowar (complex carb). She saved money by mixing it herself.

Expert Contribution

We consulted Dr. N. Patel, Senior Diabetologist:

“Patients often think ‘Multigrain’ is a license to eat more. It is not.

I tell my patients: Multigrain is only as good as the grains inside it. If you are buying a packet that is mostly wheat and corn, you are wasting your money.

The best atta for diabetes is one that you mix yourself. Go to the chakki (mill). Ask for 5kg Wheat, 1kg Chana (Black Chickpea), and 1kg Barley. This ‘7:1:1 ratio’ is simple, effective, and scientifically proven to lower the Glycaemic Index.”

Recommendations Grounded in Proven Research and Facts

According to the National Institute of Nutrition (India) and studies published in the Journal of Food Science and Technology:

1. Barley Benefit: Adding 20% barley flour to wheat flour significantly reduces the Peak Glucose response after a meal.
2. Chickpea Power: Legume-based flours (like Besan) have a “Second Meal Effect,” meaning they improve insulin sensitivity not just for the current meal, but for the next meal too.
3. Processing Matters: Stone-ground flour (Chakki) retains 100% of the germ and bran. Roller-milled flour (Factory) often loses nutrients even if labelled “Whole Wheat.”

Read this : Atta Glycemic Index

Conclusion: Key Takeaways

So, does multigrain atta have a naturally low glycaemic index?

• Not Always. It depends on the ingredients. Corn and Rice in the mix = High GI. Barley and Besan in the mix = Low GI.
• Read the Label: Look for high fibre (>12g) and high protein.
• DIY is Best: Mixing Wheat + Barley + Besan at home is cheaper and healthier than commercial mixes.
• Portion is King: 2 Multigrain Rotis are medicine. 4 Multigrain Rotis are just excess carbs.
• Pair It: Always eat your roti with Dal, Sabzi, and Salad.

Don’t be fooled by the packaging. Be a smart diabetic. Choose your grains wisely, control your portion, and enjoy your roti without the spike.

Frequently Asked Questions on Does Multigrain Atta Have a Naturally Low Glycaemic Index?

Is multigrain atta low-GI?

It varies. High-quality mixes with Barley, Oats, and Besan can have a Low GI (around 45-50). However, cheap mixes with Corn or minimal grains often have a Medium-High GI (60+), similar to regular wheat.

Which atta has the lowest glycemic index?

Barley (Jau) Atta has one of the lowest GIs (~25-30). Among common flours, Besan (Chickpea Flour) is also very low (~35). Pure Almond Flour or Coconut Flour (used in Keto) have extremely low GIs but are calorie-dense.

What are the disadvantages of multigrain atta?

1. Digestive Issues: High fibre can cause gas/bloating in sensitive people.
2. Cost: It is 2-3 times more expensive than wheat.
3. Texture: Rotis can be harder or drier if not kneaded well with hot water.
4. Kidney Risk: High potassium/phosphorus content is bad for CKD patients.

Which multigrain atta is best for diabetes?

The best one is Home-Mixed Atta (Wheat + Barley + Besan). If buying commercial, look for brands like Diabexy (nut-based, very low GI) or Aashirvaad Sugar Release Control (clinically tested low GI), but always check the price and ingredients.

Is Aashirvaad multigrain atta good for diabetes?

The standard “Aashirvaad Multigrain” is nutritious but likely has a Medium GI. They have a specific variant called “Aashirvaad Sugar Release Control Atta” which contains Methi and Oats and is clinically certified as Low GI. For diabetics, the “Sugar Release Control” version is the better choice.