Eight diabetic-friendly drinks to try during summer

Drinking freshly squeezed fruit juices is the best way to cool down and become hydrated on a scorching summer day. But summer drinks can be tricky for diabetics as they should choose summer drinks that don’t make their blood glucose levels soar.

Bangalore-based dietitian Nidhi Nigam cautions, “No matter how tempting it is to have a glass of freshly squeezed juice, diabetics should avoid drinking juiced fruit. It doesn’t contain fiber that a whole fruit has and it will quickly spike their sugar levels.”

However, this restriction doesn’t imply that people with diabetes cannot enjoy a soothing glass of alternative summer beverages to quench their thirst.

Summer drinks for diabetics

“Diabetics can easily prepare some natural, healthy cooling drinks at home to keep themselves hydrated without raising their sugar levels,” suggests Delhi based nutritionist Kavita Devgan.

According to Nigam, the best time to consume these summer drinks is between meals, around 11am to 12pm or around 4pm to 4:30pm in the evening.

Here is a list of some quick and easy summer drinks for diabetics, recommended by nutritionists:

• Coconut water with sabja seeds

Nutritionist Nigam explains that coconut water is known to cool the body and contain antioxidants. It can be combined with sabja seeds (basil seeds), which swells into a gelatinous texture when infused with water, to beat the heat. It can be one of the best summer drinks for diabetics. “Like coconut water, sabja is known to hydrate. The fiber in sabja seeds also helps maintain sugar levels,” explains Nigam. Adding a dash of lime also enhances the flavour and health benefits of the drink.

• Chia seed drink

According to Devgan, diabetics can also have Omega 3 rich, chia seed water by soaking 2 tbsp chia seeds in 1 lt water and keep sipping it throughout the day for hydration.

• Sattu drink

Sattu is made of roasted gram that is powdered. It has many nutritional benefits including aiding digestion and improving blood sugar levels. Devgan recommends mixing the sattu powder with water and drinking it as a coolant. “Not only does it cool the body, but it also keeps you full,” she explains.

Alternatively, Nigam recommends mixing and blending about 4 tbsp of sattu powder with 4 tbsp of curd, a pinch of rock salt, chat masala, jeera powder and some coriander leaves to make a refreshing savoury drink. Adding rock salt instead of table salt aids digestion and helps if a person has bloating. “You can even add finely chopped onion to it as it is known to prevent heat stroke during summers,” she adds.

• Bel (wood apple) drink

Wood apple is known to control blood sugar levels and is also high in antioxidants. Nigam explains that this summer beverage is also a simple drink to prepare. Just scoop out the pulp and blend it with water. “While most people have it as a summer drink mixed with sugar, diabetics can switch to a healthier twist by mixing it with jeera powder and chaat masala,” she suggests. 

• Kokum sharbat

Kokum is a small, round fruit almost the size of cherry tomatoes. This tangy fruit (fresh or dried) is used as a flavour in many Indian curries. During summers it is used to make juice mixed with sugar and water to hydrate and cool the body.

For diabetics, however, it is recommended to consume kokum juice without sugar. They are advised to blend it with coconut juice to make it less sour. “Sometimes you can add a little bit of jaggery but not so much that it spikes the sugar levels,” explains Nigam. Along with this if you add sabja seeds the fibre in it won’t cause the sudden insulin spike. “Also, the moment you add sugar to drinks, their nutritional value goes down,” explains Nigam.

• Buttermilk

The easiest way to make buttermilk at home is by blending water with curd and seasoning it with salt and spices like cumin powder, fresh curry patta or coriander leaves. “This drink is a great probiotic which takes care of your gut health, digestion and hydrates you,” says Devgan.

• Cranberry juice

Devgan recommends opting for pure and unsweetened cranberry juice, readily available in the market, loaded with both vitamins C and E. Frozen cranberries can also be used. “It can be sour, so you can mix it with coconut water,” suggests Devgan.

• Vegetables juices

According to Devgan, vegetable juices are a healthy option for diabetics when choosing a summer drink. There is an array of colourful vegetables diabetics can pick from. Packed with vitamins and minerals are combinations like tomato and pepper (red, yellow or green) or green apple, cucumber or amla juice. Another green juice could be a blend of spinach and cucumber. “Cucumber juice can also be had with a dash of ginger and lemon,” says Devgan.

“Diabetics can also opt for bitter gourd blended with beetroot juice to counter the bitterness of the bitter gourd which is known to lower the blood sugar,” explains Devgan.