Ragi to kuttu: Nutritionist Dr Shikha Sharma shares 5 healthy flours for Janmashtami fasting

Discover five nutritious flours recommended by Dr Shikha Sharma for healthy eating during Janmashtami fasting, including ragi, kuttu, and more.

What can I eat on a Janmashtami fast? (Adobe Stock)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

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Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

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With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

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I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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Janmashtami is the festival that celebrates Lord Krishna's birth. It is a time for both fasting and feasting. While you have limited flour options today, you can still make healthy dishes. Do you agree?

Is Kuttu ki roti good for weight loss?

Choose Kuttu (buckwheat) paratha or dosa instead of Kuttu ke pakore. Opt for Sabudana khichdi rather than deep-fried Sabudana vada. After fasting for hours, people look forward to a delicious meal. This meal usually includes simple Indian dishes made with a few flours, along with many sweets.

What are the rules for fasting on Janmashtami?

Some people fast completely without water, called ‘nirjala upwas’, on Janmashtami. However, many devotees choose a lighter approach, eating certain permitted foods and drinking water. These chosen foods provide important nutrients, giving the body quick energy and helping to prevent overeating.

What can I eat during the Janmashtami fast?

Celebrity nutritionist Shikha A Sharma recommends some flours that are safe to use during fasting and feasting this Janmashtami and every year.

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1. Ragi flour

Ragi flour is high in protein and fiber, and it helps boost the immune system. It's great for weight loss and keeps the body cool in the summer. You can make idli, dosa, or puris with ragi flour.

2. Kuttu atta

Kuttu atta is high in fiber, which supports digestion. It has a lot of protein but few calories, helping with natural weight loss. Kuttu also contains calcium and magnesium, making it great for strong bones.

3. Rajgira atta (amaranth flour)

Rajgira atta is a gluten-free flour high in protein and fiber. It is a popular substitute for regular flour during fasts. This flour has an earthy, nutty flavor that works well with many ingredients. People often use rajgira atta to make dosas and porridge.

4. Sama rice (barnyard millet) and sabudana (tapioca pearls)

These foods are high in protein and fiber, so they provide plenty of energy for long fasting periods. The key takeaway is that they make you feel full after eating. You can go about your day without feeling weak. You can prepare khichdi, fritters, kheer, savory pancakes, pulao, or porridge.

5. Singhara atta (water chestnut flour)

This food is energy-rich and helps control water retention, which can aid weight loss. It is high in potassium, essential nutrients, and vitamins, and it is gluten-free. Like other flours on this list, singhara atta helps keep you full and reduces the urge to snack.

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