Indian summers are known for scorching heat, relentless sun, and dry winds. In many regions, temperatures often cross 40°C, leading to various health issues such as dehydration and heat exhaustion.

These seasonal changes call for a shift in our diet, making it essential to include cooling and hydrating foods in our summer diet. Experts suggest including cooling foods such as watermelon, and cucumber to lower your body temperature and  promote hydration.

While many people turn to fruits, buttermilk, and coconut water for heat relief, incorporating millet can be an excellent way to stay nourished and cool during the hot Indian summers.

Learn about which millet is good for summer and how to incorporate it in your summer diet.

What Are the Benefits of Including Millets in Your Summer Diet?

 Cooling Properties of Millets

Certain millets, like barnyard millet and Jowar, have amazing body-cooling properties. Research from Traditional Chinese Medicine shows that millet has diuretic properties. These benefits aid in maintaining hydration and help in regulating body temperature during summer months.

Rich in Magnesium – Prevents Heat Stroke

Research shows Magnesium is essential for heat acclimation and plays a vital role in body temperature regulation.  Millets like ragi and jowar are rich in magnesium and can help in preventing fatigue and heat-related issues during summer.

Keeps You Full Without Overheating the Body

Millets are complex carbohydrates. They release energy slowly and prevent sudden sugar spikes.  This property makes millets an ideal grain for summer and keeps you active throughout the hot summer day.

Supports Gut Health and Digestion

Millets are high in fiber, which supports healthy digestion and promotes good gut bacteria. Research shows that fiber-rich grains improve gut microbiota and overall metabolic health. This feature is especially beneficial in summer when digestion tends to slow down due to heat.

Aids Hydration and Maintains Electrolyte Balance

Millets like barnyard and little millet are rich in potassium.  According to Harvard T.H. Chan School of Public Health, potassium is essential for maintaining fluid balance and preventing dehydration. Thus, Including millets in your summer diet can help replenish lost electrolytes and keep you hydrated.

Which Millets Are Best for Summer?

Jowar (Sorghum)

Jowar is a powerhouse of fiber and antioxidants. According to Ayurveda, Jowar has amazing body cooling properties which helps in regulating body temperature. Moreover, Jowar is high in Iron and other nutrients which help in maintaining good energy levels during summer.

Ragi (Finger Millet)

Although ragi is often associated with winter. However, when consumed in the right form, such as soaked or fermented, it can be incredibly cooling. Ragi is rich in calcium and amino acids, making it great for replenishing energy lost due to excessive sweating.

 Barnyard Millet (Sanwa)

Barnyard millet is light on the stomach and high in fiber, making it ideal for summer meals. It is also rich in iron and B-complex vitamins, which help in reducing fatigue during hot weather.

Foxtail Millet (Kangni)

Foxtail millet is loaded with minerals like potassium and magnesium, which aid in hydration and muscle relaxation. It is an excellent grain for keeping energy levels up without overheating the body during summer.

Summer recipes suggestion with Millets

Millet Salads

Simply toss the cooked millet of your choice with vegetables like cucumber, and tomatoes. Add spices like jeera powder, chat masala, black salt and a  squeeze of lemon juice for a refreshing and cooling dish.

Millet in Breakfast

Next, you can incorporate millet into your breakfast.  Just mix Jowar flakes  or Ragi flakes with yogurt or cold milk and add a drizzle of honey or fresh fruits. Your tasty, healthy breakfast is ready to enjoy.

 Jowar and Ragi Dosa and Idli

For a more filling breakfast, you can try Jowar and Ragi Dosa or Idli. To make things easier, you can use Skyroots’ ready mixes ( such as Jowar Idli mixes and Multi millet dosa mix) which helps you prepare idli and dosa in less time and without any hassle.

 Millet-Based Snacks

Lastly, you can incorporate interesting millet-based snacks in your summer diet.  Skyroots offers many interesting millet-based snacks like Millet Crispies, Millet cereal Bars and Millet Wafer Biscuit. These millet snacks are high in nutrients and provide a convenient way to stay energized throughout the hot summer days.

Conclusion

In conclusion, Millets can be an excellent addition to your summer diet. They not only increase the nutrition quotient of your diet but also help keep you energized in the summer heat.