How to make the best multigrain aata at home: Right grains, seasonal balance tips, perfect ratios and real health benefits | Health News

Best multigrain aata at home: If you feel tired, sluggish, and have gut health issues, the problem may lie in the most basic aspect of your meals – the humble roti. Eating pure wheat or maida roti daily can harm the body by causing rapid spikes in blood sugar. It also promotes weight gain due to its high carbohydrate density and triggers digestive issues such as bloating and constipation. Homemade multigrain aata lets you control ingredients, freshness, and nutrient density that support your body’s requirements throughout the year.

Why Multigrain Aata Is Better Than Regular Wheat Flour

Refined or single-grain wheat flour mainly provides carbohydrates, it looks and tastes good, is easy on the palate, and even goes well with all types of curries. Although this doesn’t mean it is good for your health. When you combine multiple grains, you create a nutritional synergy, each grain compensates for what another lacks and helps keep the body healthy and fit.

What multigrain aata improves:

Higher fiber → better digestion and satiety

Wider mineral profile → iron, magnesium, zinc, calcium

Lower glycaemic load → stable energy, fewer sugar crashes

Better protein diversity → supports muscle repair

Warmer or cooling effect depending on seasonal grains

Supports gut microbiome with varied plant fibers

Which Grains To Include And Why

Here’s how each grain contributes nutritionally:

Seasonal Intelligence: Adjust Grains As Per Weather

Traditional Indian food wisdom always aligned grains with climate. Multigrain aata should too.

Summer (Cooling + Light Digestion)

Reduce heat-producing grains.

Use more of:

1. Jowar

2. Barley

3. Wheat

4. Chana

Avoid excess: Bajra, Ragi (too heating)

Winter (Strength + Warmth)

Body needs grounding and heat.

Add more of:

1. Bajra

2. Ragi

3. Chana

4. Oats

These improve circulation and sustain energy.

Monsoon (Easy Digestion + Immunity)

Humidity weakens digestion (Agni).

Best grains:

1. Wheat

2. Jowar

3. Barley

4. Small amount of Bajra

Avoid very heavy combinations.

The Ideal Multigrain Aata Ratio (Balanced For Daily Use)

This ratio works well for most adults year-round:

4 kg Wheat (Base)

500 g Jowar

500 g Bajra

400 g Ragi

300 g Barley

200 g Oats

200 g Chana Dal

50 g Flaxseed (optional)

Why this works:

Wheat gives structure → millets add minerals → legumes add protein → seeds add healthy fats.

You get diversity without making rotis dense or hard.

Step-By-Step: How To Make Multigrain Aata At Home

Step 1: Source Whole, Clean Grains

Avoid polished or pre-broken grains—they lose nutrients.

Step 2: Sun-Dry For 4–5 Hours

Removes moisture → improves shelf life → enhances digestion.

Step 3: Lightly Roast (Optional But Recommended)

Especially for:

1. Chana

2. Barley

3. Oats

This improves flavor and digestibility.

Step 4: Grind At A Local Chakki (Flour Mill)

Ask for:

Medium grind

Not ultra-fine (retains fiber)

Step 5: Store Correctly

1. Use airtight steel or glass containers

2. Avoid plastic

3. Consume within 30-40 days for freshness

Nutritional Value Of Homemade Multigrain Aata (Approx.)

Per 100 g (varies slightly by ratio):

Fiber: 10–14 g (2–3× more than regular atta)

Protein: 11–13 g

Calcium: 120–180 mg (thanks to ragi)

Iron: 4–6 mg

Magnesium: 130–160 mg

Healthy fats: 2–4 g

Glycaemic Index: Lower than wheat alone

This makes it ideal for:

1. Weight management

2. PCOS-friendly diets

3. Diabetes prevention

4. Sustained energy lifestyles

Real Benefits You’ll Notice After Switching

Within weeks, most people observe:

1. Longer fullness → reduced overeating

2. Better digestion, less bloating

3. Improved stamina

4. Stable blood sugar

5. Reduced cravings

6. Healthier skin (thanks to minerals + fiber)

It’s not a “diet food.” It’s foundational nutrition.

Important Things To Keep In Mind

1. Do not add too many grains. More is not better, balance matters.

2. Avoid soybean or maize in daily atta. They make rotis heavy and harder to digest.

3. Always adjust for age:

• Elderly → reduce bajra
• Children → increase wheat + chana

4. Knead with warm water for softer rotis.

If new to high fiber, transition slowly over 7-10 days.

Who Should Definitely Use Multigrain Aata

1. Sedentary professionals

2. Women with hormonal imbalance

3. Anyone with sluggish digestion

4. Growing teenagers

5. Fitness-focused individuals

6. People trying to reduce refined foods

Homemade multigrain aata is not just a healthier flour, it’s a return to intelligent, seasonal eating. When grains are chosen thoughtfully and ground fresh, every roti becomes a nutrient-dense meal that supports digestion, strength, and long-term wellness.

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by  qualified medical professionals.)