Bajra In Winter, Ragi In Summer: Are You Eating The Right Roti For The Season?

In India, roti is far more than a meal staple, it is woven into everyday life. From breakfast to dinner, it appears on almost every plate. Yet, few people pause to consider whether the same roti suits every season. Our bodies respond differently to heat and cold, and their nutritional needs change accordingly. Winter calls for warmth and strength, while summer demands lighter, cooling foods.

Celebrity chef and culinary expert Pankaj Bhadouria highlights that selecting grains according to the season can naturally support better health. This wisdom isn’t new; older generations followed it instinctively, rotating grains through the year to nourish the body appropriately.

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Today, this age-old practice is being reaffirmed through nutrition science and Ayurveda. Here’s a simple seasonal guide to choosing the right roti for your body.

Bajra Roti: A Winter Powerhouse

Bajra roti is a winter favourite for good reason. It generates internal warmth, making it ideal for cold weather. Rich in iron, fibre, and magnesium, it helps combat anaemia, reduce fatigue, and ease joint stiffness common in winter.

Thick bajra rotis topped with ghee provide sustained energy and pair beautifully with mustard greens, garlic chutney, or yoghurt.

Jowar Roti: Suitable For All Seasons

Jowar roti works well in both summer and winter. In colder months, it offers steady strength without heaviness, while in summer it remains light and easy on digestion. Its high fibre content aids bowel health and prevents constipation.

Jowar does not increase body heat and even has a mild cooling effect. Kneading it with warm water helps achieve softer, tastier rotis.

Makki Roti: Winter Energy Booster

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Makki roti is synonymous with winter meals. Packed with energy, it helps the body withstand cold temperatures. Corn carbohydrates digest slowly, keeping hunger at bay for longer; ideal when the body requires extra calories in winter.

Enjoyed with butter, mustard greens, or potato curry, it offers both comfort and nutrition.

Ragi Roti: Summer’s Cooling Choice

Ragi roti is especially beneficial during summer. Known for its cooling properties, ragi helps regulate body temperature and reduces acidity. Its high calcium content strengthens bones, while its nutrients combat weakness caused by excessive sweating.

Thin ragi rotis or ragi dosa served with yoghurt feel light, refreshing, and nourishing.

Barley Roti: Light And Detoxifying

Barley roti is another excellent option for summer. It helps draw out excess heat from the body and supports digestive health. The fibre in barley improves gut function, reduces bloating, and can be helpful for those experiencing frequent thirst or urinary discomfort during hot months.

Lightly roasted barley rotis are the best choice.

Wheat Roti: The All-Season Staple

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Wheat roti remains the most common choice in Indian homes and suits all seasons. It is neutral in nature, neither heating nor cooling, and provides a balanced mix of carbohydrates and protein for daily needs.

For those without specific health concerns, wheat roti is a reliable, year-round option.

  

  

National Nutrition Week 2025: Eat Right For A Better Life

 

National Nutrition Week is an annual reminder that healthy living begins with mindful choices about what we eat. This year’s theme, “Eat Right for a Better Life," emphasizes the need to focus not just on dietary intake, but on the origins of the food we consume. Leading organizations in India are stepping up with innovative solutions to bridge the nutrition gap and help people lead healthier lives.

Nutrition Begins in the Soil

Shashi Kumar, CEO and Co-founder, Akshayakalpa Organic, says, “National Nutrition Week is a reminder that nutrition is not just about what we eat, but how that food is grown. This year’s theme, ‘Eat Right for a Better Life,’ makes us reflect on where nourishment really begins. At Akshayakalpa Organic, we have always believed that nutrition doesn’t start in the kitchen, it starts in the soil. When soil is alive, healthy, and free from chemicals, the food that grows from it is naturally nutrient-rich, building stronger people and a healthier planet."

Shashi Kumar explains that regenerative farming practices have transformed the nutritional value of the food grown on their farms. Soil carbon levels have improved from 0.5% to 2.4%, enhancing fertility and nutrient density. According to him, “when we restore soil health, we restore nutrition."

Despite such progress, India still faces a significant nutrition gap: 73% of Indians are protein deficient, and only 10% meet their daily protein requirements. To address this, the brand recently launched High-Protein Paneer, an organic, nutrient-rich source of protein suitable for everyday diets. Continuous R&D and innovative product development are central to their mission of bridging the nutrition gap sustainably.

Innovation for Balanced Nutrition

Tata Consumer Products believes this year’s theme for National Nutrition Week, ‘Eat Right for a Better Life,’ highlights the importance of balanced nutrition for health and wellness. At Tata Consumer Products, the approach to nutrition is embedded in the innovation strategy. Their Nutrition Policy is grounded in nutrition science with comprehensive guidelines for ingredients, nutrients, and claims.

Tata Consumer Products is strengthening its Health & Wellness portfolio to make nutrient-rich foods affordable and accessible. Their offerings include:

Tata Sampann Easy Cook Range – Ragi atta and Kabuli chana

Tata Salt Functional Range – iron-fortified, added zinc, lower sodium options

Organic India Supplements – extensive health and wellness range

Tetley Green Tea enriched with L-Carnitine – supporting fat metabolism

Tata Soulfull Products – no maida rusk, oats with millets, and sugar-free muesli

These innovations empower consumers to make better dietary choices and achieve a balanced diet that suits diverse needs.

Bridging Nutrition Gaps for a Healthier Future

Both brands highlight a critical point: nutrition is a combination of quality food sources and thoughtful innovation. While Akshayakalpa focuses on restoring soil health to naturally enhance nutrient density, Tata Consumer Products brings science-backed, affordable solutions to households across India.

Kumar concludes, “Organic is not just farming; it is how we bridge the nutrition gap for a healthier future."

Together, these efforts represent a broader movement in India to ensure that “eating right" starts from the ground up, combining sustainable agriculture with accessible, nutrient-rich products to create a healthier nation.