Staying hydrated in summer is crucial to maintain bodily functions, regulate temperature, and prevent dehydration. The heat accelerates fluid loss through sweat, making it essential to replenish fluids regularly. Proper hydration supports overall well-being, enhances energy levels, and helps us stay alert and focused during the hot months.
But some summer drinks like energy drinks and cold drinks contain sugar which can be a problem for people suffering from diabetes. In this blog we will understand the
Best sugar free drinks for the summer suitable for diabetics:
-
Lemonade without Sugar
Ingredients:
- 4-6 medium-sized lemons
- 4 cups of water
- Stevia, erythritol, or monk fruit sweetener to taste
- Ice cubes
- Lemon slices and mint leaves for garnish (optional)
Instructions:
- Juice the lemons to extract the lemon juice. You can use a citrus juicer or simply squeeze them by hand.
- In a pitcher, combine the freshly squeezed lemon juice with water.
- Add your chosen natural sweetener gradually, tasting as you go until you reach your desired level of sweetness. Start with a small amount and adjust according to your preference.
- Stir well until the sweetener is fully dissolved.
- Add ice cubes to the pitcher to chill the lemonade.
- Optionally, garnish each glass with a slice of lemon and a sprig of mint.
- Serve the sugar-free lemonade immediately and enjoy!
Benefits
- Hydration: Lemonade helps keep you hydrated, replacing fluids lost through sweat in the summer heat.
- Vitamin C: Lemons are rich in vitamin C, which supports immune function and helps protect against infections.
- Antioxidants: Lemonade contains antioxidants that help combat oxidative stress and inflammation in the body.
- Digestive Aid: The acidity of lemon juice may stimulate the production of digestive juices, aiding digestion and reducing bloating.
- Refreshing: Lemonade is a refreshing and cooling beverage, making it perfect for hot summer days.
2. Buttermilk
Ingredients:
- 1 cup of plain yogurt or curd
- 2 cups of water
- Salt to taste (optional)
- Roasted cumin powder (optional)
- Finely chopped coriander leaves (optional)
Instructions:
- In a mixing bowl, add the plain yogurt.
- Gradually add the water while whisking continuously until the mixture becomes smooth and well combined.
- If desired, add a pinch of salt, roasted cumin powder, and finely chopped coriander leaves for added flavor. Stir well to incorporate.
- Taste the buttermilk and adjust the seasoning as needed, adding more salt or spices to suit your taste preferences.
- Transfer the buttermilk to a pitcher or serving glasses.
- Optionally, garnish each glass with a sprig of fresh mint or coriander leaves for presentation.
- Serve the buttermilk chilled and enjoy it’s refreshing taste!
Benefits
- Hydration: Buttermilk helps replenish fluids lost through sweat, keeping you hydrated in the hot weather.
- Cooling Effect: The natural coolness of buttermilk helps lower body temperature, providing relief from the heat.
- Digestive Aid: Buttermilk contains probiotics that promote gut health and aid digestion, reducing bloating and discomfort.
- Nutrient-Rich: Buttermilk is rich in calcium, vitamin B12, riboflavin (vitamin B2), and other essential nutrients, supporting overall health.
- Low in Calories: Buttermilk is low in calories and fat, making it a healthier alternative to sugary or high-calorie beverages.
3. Jal Jeera
Ingredients:
- 2 tablespoons of jal jeera powder (readily available at Indian grocery stores)
- 4 cups of water
- 1 tablespoon of finely chopped fresh mint leaves
- 1 tablespoon of finely chopped fresh coriander leaves
- Salt to taste
- Ice cubes (optional)
Instructions:
- In a large pitcher, add water.
- Add jal jeera powder, lemon juice, chopped mint leaves, chopped coriander leaves, salt, black salt, and roasted cumin powder.
- Stir well until all the ingredients are thoroughly combined.
- Taste the jal jeera and adjust the seasoning as needed, adding more salt or spices to suit your taste preferences.
- Add ice cubes to the pitcher to chill the jal jeera.
Benefits
- Hydration: Jal jeera is primarily water-based, helping to keep you hydrated in the hot weather, preventing dehydration.
- Cooling Properties: The ingredients in jal jeera, such as mint, coriander, and cumin, have cooling properties that help lower body temperature, providing relief from the heat.
- Digestive Aid: Jal jeera contains digestive spices like cumin and black salt, which aid digestion, reduce bloating, and alleviate gastrointestinal discomfort.
- Appetite Stimulant: The tangy and spicy flavor of jal jeera stimulates the appetite, making it a refreshing and appetizing drink, especially during hot summer days.
- Detoxification: Some ingredients in jal jeera, such as lemon and cumin, may have detoxifying properties, helping to cleanse the body and eliminate toxins.
4. Sattu Drink
Ingredients:
- 2-3 tablespoons of sattu flour (roasted chickpea flour), available at Indian grocery stores or online
- 1-2 cups of cold water
- A pinch of roasted cumin powder
- A pinch of black salt
- Ice cubes (optional)
- Fresh lemon juice (optional)
- Fresh mint leaves for garnish (optional)
Instructions:
- In a mixing bowl or glass, add the sattu flour.
- Add a pinch of roasted cumin powder and black salt to the sattu flour mixture for added flavor.
- Gradually pour cold water into the sattu mixture while stirring continuously to avoid lumps. Continue adding water until you reach your desired consistency.
- Taste the sattu drink and adjust the sweetness and seasoning as needed.
- If desired, squeeze fresh lemon juice into the sattu drink for a tangy flavor.
- Add ice cubes to the sattu drink to chill it further and enhance its refreshing taste.
Benefits
- Hydration: Sattu drink is primarily water-based, helping to keep you hydrated in the hot weather, preventing dehydration.
- Cooling Properties: Sattu is known for its cooling properties, making it a refreshing beverage that helps lower body temperature and provides relief from the heat.
- Weight Management: Sattu is low in calories and high in fiber, which helps promote satiety, reduce hunger cravings, and support weight management efforts.
- Electrolyte Balance: Sattu contains electrolytes like potassium, magnesium, and sodium, which help replenish electrolytes lost through sweating, maintaining proper fluid balance in the body.
- Detoxification: Some components of sattu, such as fiber and antioxidants, may have detoxifying properties, helping to cleanse the body and eliminate toxins.
5. Kokum Sherbet
Ingredients:
- 1/2 cup dried kokum petals or kokum fruit
- 3 cups water
- Stevia, erythritol, or other sugar substitutes to taste
- Black salt to taste
- Roasted cumin powder to taste
- Ice cubes (optional)
- Fresh mint leaves for garnish (optional)
Instructions:
- In a saucepan, combine the dried kokum petals or kokum fruit with water.
- Bring the mixture to a boil over medium heat, then reduce the heat to low and simmer for 5-10 minutes, allowing the kokum to infuse into the water.
- Remove the saucepan from the heat and let the kokum mixture cool to room temperature.
- Once cooled, strain the kokum mixture to remove the solids, leaving behind the kokum-infused water.
Benefits
- Hydration: Kokum sherbet is primarily water-based, making it an excellent choice for staying hydrated in the hot weather, preventing dehydration.
- Cooling Properties: Kokum has natural cooling properties, which help lower body temperature and provide relief from the heat, making it a refreshing beverage for hot summer days.
- Digestive Aid: Kokum sherbet contains compounds that aid digestion, promote gut health, and alleviate gastrointestinal discomfort such as bloating and indigestion.
- Antioxidant Rich: Kokum is rich in antioxidants, which help combat oxidative stress and inflammation in the body, supporting overall health and well-being.
6. Aam Panna Without Sugar
Ingredients:
- 2 raw green mangoes
- 4 cups water
- Stevia, erythritol, or other sugar substitutes to taste
- Roasted cumin powder
- Black salt
- Ice cubes (optional)
Instructions:
- 2 raw green mangoes
- 4 cups water
- Stevia, erythritol, or other sugar substitutes to taste
- Roasted cumin powder
- Black salt
- Ice cubes (optional)
- Stir well to combine all the ingredients.
- Serve the Aam Panna immediately and enjoy its tangy and refreshing flavor!
Benefits
- Prevents Constipation: Aam Panna is rich in fiber, which aids digestion and prevents constipation by promoting regular bowel movements.
- Hydration: Aam Panna is a hydrating beverage, helping to replenish fluids lost through sweating during hot summer days, preventing dehydration.
- Boosts Immunity: Aam Panna contains vitamin C from green mangoes, which boosts the immune system, helps fight off infections, and supports overall health.
- Good for Skin Health: The vitamin C content in Aam Panna promotes collagen production, improving skin elasticity and preventing premature aging, thus enhancing skin health.
7. Bael Sherbet
Ingredients
- 1 ripe Bael fruit
- 1 cup of water
- ½ teaspoon of roasted cumin powder
- A pinch of black salt
- Ice Cube
Instructions:
- Begin by washing the bael fruit thoroughly under running water to remove any dirt or impurities.
- Cut the bael fruit in half and scoop out the pulp using a spoon. Discard the seeds and fibrous strands.
- Place the bael pulp in a blender or food processor along with water.
- Blend the mixture until smooth and creamy.
- Strain the blended bael pulp through a fine-mesh sieve or cheesecloth to remove any remaining seeds or fibers.
- Transfer the strained bael juice to a pitcher or bowl.
- Add sugar or jaggery to the bael juice and stir until dissolved. Adjust the sweetness according to your preference.
- Mix in the roasted cumin powder and black salt, if using, to enhance the flavor of the sherbet.
- Chill the bael sherbet in the refrigerator for at least 30 minutes before serving.
- Serve the bael sherbet cold over ice cubes, if desired, and enjoy its refreshing taste.
Benefits
- Rich in Nutrients: Bael fruit is packed with essential nutrients, including vitamins A, C, and B complex, as well as minerals like calcium, potassium, and magnesium, which contribute to overall health and well-being.
- Improves Digestion: Bael sherbet is known for its digestive properties and is often consumed to alleviate digestive issues such as constipation, bloating, and indigestion. It helps stimulate bowel movements and promotes healthy digestion.
- Hydrating and Refreshing: Bael sherbet is a hydrating and refreshing beverage, especially during hot summer months. It helps replenish electrolytes, maintains hydration levels, and provides relief from thirst and heat.
- Anti-inflammatory Properties: Bael fruit contains compounds with anti-inflammatory properties that help reduce inflammation in the body and alleviate symptoms of inflammatory conditions such as arthritis and gout.
8. Cucumber Lime Water
Ingredients:
- 1 cucumber, washed and thinly sliced
- 2 limes, washed and thinly sliced
- 1.5 liters of water
- Ice cubes (optional)
Instructions:
- Place the sliced cucumber and lime in a large pitcher.
- Pour the water over the cucumber and lime slices.
- Stir the mixture gently to combine.
- Cover the pitcher and refrigerate for at least 2 hours to allow the flavors to infuse.
- Serve the cucumber lime water chilled over ice cubes, if desired.
Benefits
- Hydration: Cucumber lime water is an excellent way to stay hydrated during the hot summer months. Drinking an adequate amount of water helps prevent dehydration, maintains electrolyte balance, and supports overall health and well-being.
- Detoxification: Cucumber lime water acts as a gentle detoxifying beverage that helps flush out toxins from the body and support liver function. It aids in digestion, promotes bowel regularity, and may reduce bloating and water retention.
- Alkalizing Properties: Cucumber lime water has alkalizing properties that help balance the body’s pH levels and promote optimal health. It may help reduce acidity in the body and prevent conditions associated with excess acidity, such as acid reflux and inflammation.
Conclusion
Summer heat is challenging to a lot of people especially for those suffering from diabetes. Dehydration is a major problem during the summer. While people can drink all sorts of energy drinks, fruit juices and hydration drinks to prevent dehydration, most of these drinks have added sugar which is a problem for diabetic people.
Luckily, there are some good sugar free drinks in India that can provide hydration without rising blood sugar level in diabetic patients. Try sugar free health drink for diabetic patients mentioned above to enjoy your summer.
FAQs
1.What is the best summer drink for diabetics?
A refreshing sugar free drink for diabetics is water with cucumber, mint, and lime. It’s hydrating, flavorful, and won’t spike glucose levels.
2. Are sugar free drinks OK for diabetics?
Yes, sugar free health drinks are OK for diabetics. They help diabetic patients avoid blood sugar spike, provide hydration and other health benefits.
3. What 3 drinks should diabetics avoid?
Diabetics should steer clear of sugary sodas, fruit juices with sugar, and sweetened iced teas as they can quickly raise blood sugar levels and contribute to long-term health complications.
4. What sugar free drinks can diabetics drink?
Diabetics can enjoy a variety of sugar-free options, including water, unsweetened tea or coffee, sparkling water with a splash of lemon or lime, and diet sodas sweetened with non-nutritive sweeteners like stevia or sucralose.