Being an Ayurvedic physician , I get a lot of patients from the cities who follow a vegetarian urban diet pattern and are suffering from deficiencies. After seeing their nadi and analyzing their routine , it becomes very easy to conclude that most of them eat wheat (roti/bread) or rice only. this the one problem with urban vegetarians that the diet is based on either one or two grains . and having multi-grain bread or biscuits doesn’t at all compensate for (or even contribute to) the dietary requirement when one is following a strict vegetarian diet. Ayurveda says to have a meal based on a single grain . for eg. dal-rice is ok and so is dal-roti. as all grains have different digestion process so should not be consumed together.
one must eat other grains like barley, bajra and millets like ragi regularly for a balanced diet. ayurveda describes 18 basic dhanya grains and if all are consumed in any random order . a vegetarian will not have any dietary deficiency.
Oats daliya in the morning, Bajra-khichdi in the morning, Ragi chilla for dinner , is a perfect example of a cosmopolitan grain diet