Come summer and the urge to keep drinking more fluids cannot be understated. Summers; especially in tropical climatic conditions that prevail mostly in South Asia, have been worsening with time. Managing fluids if you are on a diabetic diet may get challenging hence, it is imperative to know which fluids are safe and which ones are unsafe. Dehydration in diabetes can lead to uncontrolled sugars and ketosis that can be fatal. Hence, if you are looking forward for some healthy fluid options for diabetes; you can surely get help from this article.
Below are 10 healthy summer drinks that can be included in your diabetic diet as per our Expert Diabetes Dietitian and Certified Diabetes Educator: Dr Rachana Jasani
Before we check out these drinks, herewith is a quick checklist if you are looking forward to include these drinks as a part of diabetic diet:
- Summer drinks should not include sugar/ jaggery/ honey
- They can include artificial sweetener, if needed but not mandatory (to know about different types of artificial sweeteners, click here)
- Some of the below drinks may need addition of water. It should not be replaced with carbonated water (soda)
1. Buttermilk
Curd is a great probiotic and helps in improving digestion. It is a excellent rehydrating agent. Also, curd is an excellent source of minerals and vitamins like calcium, phosphorus, vitamin D. It should be ideally preferred with or before meals if you are looking forward for weight loss along with diabetes control
Our diabetes dietitian, Dr Rachana Jasani recommends addition of low sodium salt to buttermilk if you have high blood pressure along with diabetes
2. Sattu drink with roasted jeera powder
Sattu drink can be made using either roasted chana flour (i.e. sattu aata) or barley (jav atta). Both are equally good when it comes to blood sugar control. Roasted jeera is an excellent coolent for summer season. To make this ideal summer drink, mix 2 tsp sattu powder with 1 glass water and water and add a pinch salt, roasted jeera powder, mint and coriander leaves
If you are on a diabetic diet, you may add sattu powder to buttermilk as well. To enhance the taste, you may add black salt to buttermilk
3. Aam panna with chia seeds
Raw mango is a major temptation during summer season and aam panna is a beloved drink in almost all states of India. You may add chia seeds to aam panna to include some dietary fiber and healthy fats, both of which help in lowering blood sugars. Aam panna with chia seeds can be included in mid-morning time in your diabetic diet routine
4. Kokam sherbat with mint
Kokam is a deep purple coloured dried fruit which has several health benefits especially during summer season. To make kokam sherbat, soak 8-10 kokam overnight in water. Next day morning, squeeze kokam and then filter the mixture through a strainer. Take it in a mixer grinder, add salt, black salt, lemon, roasted jeera powder and blend well. Now add water and mint leaves. This is an excellent appetizer and can be preferred prior to meals
5. Avla sherbat with holy basil (tulsi)
Avla (gooseberry) which is a rich source of vitamin C has numerous health benefits including its role in lowering blood sugar. Dietitians usually advise to prefer holy basil (tulsi leaves) especially in children with type 1 diabetes when they have cold and cough
6. Saunf sherbat with roasted flaxseeds
Saunf is fennel seeds and has numerous health benefits including its role in aiding digestion and hence it is used post meals. It not only helps in keeping bad breath away but also helps in reducing flatulence and hyperacidity. Addition of healthy fats in the form of roasted flaxseeds further enhances the nutritive value of this drink
To make this drink, soak fennel seeds and black raisins overnight in water and next day discard water. Now take it in a mixer grinder and add salt, and roasted flaxseeds and grind to form a thick paste. Now add water and the drink is ready. Serve chilled!
7. Gingerale with chia seeds
To make this drink suitable for diabetic diet, grate ginger and add salt, black salt, lemon and blend it in a blenderizer. Now add water, mint leaves and chia seeds and keep it in a refrigerator for 10 mins. Your sugar free healthy drink is ready!
8. Lemon juice with sabja seeds
Lemon juice is quick, easy and simple rehydrating drink. Addition of sabja seeds helps in providing dietary fiber that helps in lowering blood sugar levels. Our diabetes dietitian recommends you add low sodium salt if you have high blood pressure along with diabetes
9. Spinach with coriander and mint leaves juice
Spinach is an excellent option loaded with vitamins and minerals and when combined with coriander and mint leaves, it can give the flavour near to pani puri water. To make this drink, take raw spinach leaves and add lots of mint leaves and coriander. Add salt, black salt, amchur powder and mix well. Tangy and healthy low calorie drink is ready for summers!
10. Coconut water
Coconut water is a low calorie drink which is a rich source of electrolytes. If you are someone who prefer long walks on a daily basis, you can energize yourself with coconut water
So, the next time you have any guest with diabetes in summer season, you may prefer any of the above drinks to make their experience a healthy as well ad appetizing one at your place
At NutriKonnect, we have one-to-one diet consultation sessions with a comprehensive follow up. You can avail our advance or premium session if you need innvovative recipes for kidney disease. For tasty and healthy diabetes – friendly brunch recipes, sign up for our recipe course here.
To avail diabetes friendly sweets and desserts along with healthy high protein, low fat brunch recipes, you can avail recipe course by clicking here
If you have any queries related to kidney diet, feel free to post them here . We shall revert back on them soon
