How many calories does one Whole Wheat Naan have?

One Whole Wheat Naan (40 grams) gives 88 calories. Out of which carbohydrates comprise 66 calories, proteins account for 11 calories and remaining calories come from fat which is 16 calories. One Whole Wheat Coriander and Sesame Seeds Naan provides about 4.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Whole Wheat Naan recipe makes 6 naans of 40 grams each.

88 calories for 1 Whole Wheat Coriander and Sesame Seeds Naan, Cholesterol 3.8 mg, Carbohydrates 16.6g, Protein 2.6g, Fat 1.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Whole Wheat Coriander and Sesame Seeds Naan

See whole wheat naan recipe | whole wheat naan on tava | whole wheat naan using instant dry yeast | healthy whole wheat naan | with 35 amazing images.

whole wheat naan is a delightfully soft and fluffy healthy Indian flatbread traditionally cooked in a tandoor oven. This whole wheat naan recipe skips the tandoor and uses a tava and open flame for a delicious homemade version.

To make whole wheat naan, combine the yeast, sugar and 1/4 cup of lukewarm water in a bowl and mix well. Cover it with a lid and keep aside for 10 minutes. Combine the whole wheat flour, salt and yeast-sugar mixture in a deep bowl, mix well and knead into a soft dough, gradually adding enough warm water. Cover the dough with a wet muslin cloth and keep aside for 20 minutes. Knead the dough lightly to remove the air. Divide the dough into 6 equal portions and roll out each portion of the dough into an oblong of 125 mm. (5") using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and place the naan over it. Cook it on one side till it puffs slightly and then turn it over. Cook it on the other side till it puffs a little and then roast it on an open high flame till golden brown spots appear on both the sides.
Brush each naan with ½ tsp melted butter. Serve whole wheat naan immediately.

For a healthier naan option, choose whole wheat naan – it's a nutritious upgrade compared to butter naan with plain flour.

Main ingredients for whole wheat naan.

To make the yeast sugar mixture for whole wheat naan recipe | garlic naan | in a bowl put 1 tsp instant dry yeast. Instant dry yeast is less susceptible to temperature variations and has a longer shelf life than active dry yeast. This consistency makes it easier to achieve reliable fermentation, especially when using whole wheat flour, which can sometimes be unpredictable due to its higher fibre content. 
In a bowl put 1 cup whole wheat flour (gehun ka atta). Whole wheat flour has a naturally nutty and slightly earthy taste that adds depth and complexity to the naan, different from the neutral flavor of maida. Naan made with whole wheat flour tends to be chewier and denser compared to the softer texture of traditional naan. This chewier texture can be appealing to some, offering a more satisfying bite. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. 

Is Whole Wheat Naan healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you?

2. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS).

Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food. 

What's the problem?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

Can diabetics, heart patients and over weight individuals have Whole Wheat  Naan?

Yes, this recipe is good for diabetics, heart and weight loss BUT restriction to diabetics as there is very little sugar used in the recipe. 

Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

Combine Roti with a healthy Dal to enhance protein value

Combine roti with super healthy dal recipes like palak toovar dal, khatta urad dal recipe, suva masoor dal recipe, hariyali dal recipe and healthy kadhi recipe or Radish Koftas in Kadhi recipe   to make a healthy combination.

Hariyali Dal

Note that when you combine any dal with any cereal like bajra, jowar, ragi, buckwheat, barley or whole wheat to enhance the protein value. 

Can healthy individuals have Whole Wheat Coriander and Sesame Seeds Naan?

Yes. Have this with a healthy dal.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 94 calories that come from Whole Wheat  Naan?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 13 mins          

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.