Understanding the Concept of Cooling Foods
In traditional medicine systems like Ayurveda, foods are categorised based on their metabolic effects on the body, not their physical temperature. A 'cooling' food is one that helps reduce internal body heat, while a 'warming' food increases it. This concept is especially relevant during the summer, when excess internal heat, or Pitta, can lead to discomfort, indigestion, and other health issues. By choosing flours that have a naturally cooling property, you can help regulate your body's temperature and maintain overall balance.
Top Rotis for Keeping Your Body Cool
Jowar Roti (Sorghum)
Jowar, or sorghum, is a powerhouse millet celebrated for its incredible health benefits and naturally cooling properties. It is gluten-free and packed with essential minerals like iron, magnesium, and phosphorus, which are crucial for maintaining energy levels during hot weather. Its high fibre content aids digestion, preventing the sluggish feeling often associated with summer heat. A single jowar roti contains a significant amount of fibre, which helps keep you feeling full for longer, making it an excellent choice for weight management. Many people with gluten sensitivities also find jowar to be a welcome and nutritious alternative to wheat. Jowar rotis are known to have a hydrating effect and help ward off excess heat accumulation.
Barley Roti (Jau)
Barley, or jau, is an ancient grain often overlooked but deserves a prime spot in your summer diet. According to Ayurveda, barley is prized for its remarkable cooling and detoxifying properties. It is exceptionally rich in dietary fibre, particularly beta-glucan, which has been shown to support heart health and help manage blood sugar levels. Consuming barley rotis can help improve digestion and flush toxins from the body, leading to a lighter, more refreshed feeling. For centuries, people have relied on barley water to beat the heat, and incorporating its flour into your diet offers similar benefits. Barley rotis can be made entirely from barley flour or mixed with whole wheat flour for better texture and consistency.
Sattu Roti (Roasted Chickpea Flour)
Sattu, made from roasted and ground chickpeas, is a traditional Indian staple known for its intense cooling effect. It is a fantastic source of protein and fibre and is excellent for preventing indigestion and keeping the stomach cool. Sattu rotis can be made plain or with a savoury filling, offering a delicious and nutritious meal option. Its ability to act as a body coolant has been recognised for generations, especially in regions with scorching summers. Sattu flour is different from besan, as it is made from roasted whole chickpeas, retaining more fibre. Many combine it with whole wheat flour to make soft, healthy rotis that help to regulate body temperature.
Ragi Roti (Finger Millet)
Ragi, or finger millet, is a nutrient-dense grain known for its high calcium content. While it is sometimes classified as a warming grain, it can be consumed in the summer when prepared properly to balance its properties. The high fibre content in ragi supports healthy digestion and can help keep the body in balance during hot months. It can be mixed with other flours to create a multi-grain roti, or used to make various other summer-friendly dishes. Its rich nutritional profile makes it a valuable addition to any diet.
A Comparison of Flours for Rotis
| Flour Type | Cooling/Warming Effect | Key Benefits | Gluten Content | Best Season |
|---|---|---|---|---|
| Jowar | Cooling | High fibre, gluten-free, rich in minerals | Gluten-free | Summer |
| Barley | Cooling | High beta-glucan fibre, detoxifying, heart-healthy | Contains some gluten | Summer |
| Sattu | Cooling | High protein, fibre, helps digestion | Gluten-free | Summer |
| Whole Wheat | Neutral/Mildly Cooling | High fibre, source of B vitamins, balanced | Contains gluten | All year |
| Bajra | Warming | High iron, magnesium, good for boosting energy | Gluten-free | Winter |
Incorporating Cooling Flours into Your Diet
There are several simple ways to make your diet more heat-friendly by using cooling flours. For instance, you can create a multi-grain roti by blending jowar or barley flour with whole wheat flour. This can improve the texture and make it easier to handle while still providing the cooling benefits. Another method is to serve these rotis with cooling side dishes. Pairing jowar or sattu roti with yogurt (dahi), buttermilk (chaas), or fresh salad can amplify the cooling effect. To prepare the dough for jowar or barley roti, many traditional recipes suggest using warm water and letting it rest to achieve a softer texture. Adding cooling herbs like mint or coriander to the flour can also enhance its refreshing properties.
The Role of Whole Wheat Flour (Atta)
Whole wheat flour is the most common choice for rotis and offers its own set of benefits. It is generally considered neutral or mildly cooling, making it suitable for year-round consumption. Its high fibre content aids digestion and helps maintain stable blood sugar levels. For those seeking a slightly cooler effect, switching to a portion of jowar or barley flour in their daily atta can provide a pleasant seasonal change without a drastic shift in diet. The World Health Organization emphasises the importance of consuming whole grains for a healthy diet, and whole wheat atta is a prime example.
Conclusion: Making a Mindful Choice
Ultimately, the choice of roti for a hot day comes down to understanding your body and the properties of the ingredients you use. Incorporating naturally cooling flours like jowar, barley, and sattu into your summer diet is a delicious and traditional way to help regulate body temperature and stay comfortable. By paying attention to seasonal eating and the principles of traditional medicine, you can make mindful nutritional choices that promote overall well-being. Whether you choose to enjoy a jowar bhakri with a side of yogurt or a sattu paratha with pickle, these cooling rotis offer a nutritious and refreshing path to beating the summer heat.
Source: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
