The Myth of 'Heaty' Millets
It's a common misconception that millets are 'heaty' foods that should be avoided in warmer months. In reality, the thermal effect of millets varies by type. While some, like pearl millet, are warming, others are known for their cooling properties.
Understanding Thermic Effect vs. Thermal Property
It's important to differentiate between the scientific thermic effect of food (TEF) and traditional thermal properties, such as Virya in Ayurveda.
- Thermic Effect of Food (TEF): This is the energy used by the body to digest food. All foods have a TEF.
- Traditional Thermal Property (e.g., Ayurveda): This refers to a food's perceived impact on the body's internal balance (Virya), categorized as warming (Ushna Virya) or cooling (Sheeta Virya). This is the context for discussing millets as 'heating' or 'cooling.'
Millets for Warm Weather: The Cooling Grains
Several millets are excellent choices for warmer months due to their cooling nature. These include:
- Sorghum (Jowar): Known for being cooling, high in fiber, and easy to digest.
- Finger Millet (Ragi): Despite some perceptions, ragi is cooling and rich in calcium, aiding in temperature regulation. A chilled ragi malt is popular in summer.
- Foxtail Millet: This millet is cooling and supports digestion with its fiber and complex carbohydrates.
- Kodo Millet: Offers cooling and detoxifying effects, helping with hydration.
- Little Millet: Has cooling properties, beneficial in hot weather due to its fiber and water retention.
Millets for Cold Weather: The Warming Grains
Warming millets are traditionally favored in colder seasons for energy and warmth. These include:
- Pearl Millet (Bajra): Considered warming (Ushna Virya) and is a classic winter grain, providing energy and iron.
- Amaranth (Rajgira): A pseudocereal often grouped with millets, amaranth is warming and good for energy in winter.
Preparation Methods and Their Impact
The way millets are prepared significantly influences their effect on the body.
- Soaking: Soaking overnight aids digestion and can lessen any heating or drying effects. This is particularly helpful for warming grains and vata-dominant individuals.
- Cooking with Spices: Spices can balance a millet's thermal properties. Cooling spices like coriander can temper warming millets, while warming spices like ginger can enhance cooling ones for colder weather.
- Cooking with Fats: Adding healthy fats like ghee or coconut oil can balance the dry qualities of millets.
- Fermentation: Fermenting millets can improve their digestibility.
Comparison Table: Millet Thermal Properties
| Millet Type | Thermal Property (Ayurveda) | Common Preparation | Seasonal Preference | Best For Dosha (Ayurveda) |
|---|---|---|---|---|
| Pearl Millet (Bajra) | Warming (Ushna Virya) | Roti, Porridge, Khichdi | Winter | Kapha balance |
| Finger Millet (Ragi) | Cooling (Sheeta Virya) | Malt, Dosa, Idli, Porridge | Summer | Pitta balance |
| Sorghum (Jowar) | Cooling (Sheeta Virya) | Roti, Upma, Salad | Summer | Kapha balance |
| Foxtail Millet | Cooling (Sheeta Virya) | Pulao, Salad, Upma | Summer | Kapha balance |
| Kodo Millet | Cooling (Sheeta Virya) | Curd Rice, Pulao, Idli | Summer | Kapha and Pitta balance |
| Barnyard Millet | Cooling (Sheeta Virya) | Khichdi, Upma, Kheer | Summer | Kapha balance |
| Little Millet | Cooling (Sheeta Virya) | Porridge, Upma | Summer | Kapha balance |
Conclusion
The idea that all millets are 'heaty' is an oversimplification. Millets have diverse thermal properties, with some being cooling and others warming, as recognized in traditional systems like Ayurveda. By selecting millets based on the season and preparing them mindfully with techniques like soaking and using balancing spices, they can be enjoyed year-round as a healthy and adaptable part of the diet.
