Mango Lassi: A Keto-Friendly Treat?

Lassi is a popular Indian drink, typically made with yogurt, water/ice, spices, and sometimes fruit. Mango lassi is one of the most popular sweet lassis. However, due to its high carbohydrate content, it is not considered keto-friendly. For example, the Gopi Lassi Mango Yogurt Drink contains 32g of net carbs per 240ml serving. To stay in ketosis, daily net carb consumption should be limited to 20-30g. Nevertheless, it is possible to make keto-friendly lassi by using keto-approved ingredients, such as almond milk, Greek yogurt, and sugar-free honey substitutes.

Mango lassi recipes that are keto-friendly

Mango lassi is a popular Indian drink that can be made keto-friendly with a few simple adjustments. Here are some recipes to get you started:

Basic Keto Mango Lassi

Ingredients:

• 1 1/2 cups (300 g) Full-Fat Greek Yogurt
• 1 cup (250 g) Water
• 1/2 cup (7 g) ice cubes
• 1 teaspoon (1 teaspoon) Kosher Salt
• 1 cup chopped very ripe mango (fresh, frozen, or canned mango pulp)
• 4 teaspoons honey or sugar substitute (to taste)
• Dash of ground cardamom (optional)

Directions:

• Add all ingredients to a blender.
• Blend until smooth.
• Taste and adjust sweetness or spice level as needed.
• Serve immediately or chill for up to 24 hours.

Keto Mango Lassi with Canned Mango Pulp

Ingredients:

• 1½ cups mango pulp (canned or sweetened)
• ¾ cup plain yogurt (Greek or regular)
• ¾ cup milk, water, or ice cubes
• 1½ to 3 tablespoons sugar substitute (adjust to taste)
• ¼ teaspoon cardamom powder (optional)
• Chopped nuts and saffron for garnish (optional)

Directions:

• If using fresh mango, rinse, peel, and chop the fruit, then chill for a few hours.
• Add mango, yogurt, milk (or water or ice), cardamom powder, and sugar substitute to a blender.
• Blend until smooth and creamy.
• Taste and adjust sweetness or consistency as needed.
• Serve immediately or chill for up to 2 hours.

Tips for Making Keto Mango Lassi:

• For a thinner consistency, add more water or milk.
• If using fresh mango, choose ripe, sweet mangoes for the best flavor.
• Adjust the amount of sweetener to taste, depending on the sweetness of the mango.
• Cardamom is optional but adds a traditional flavor.
• For a dairy-free version, use coconut milk yogurt or almond milk yogurt and reduce the amount of water.

The nutritional value of mango lassi

Mango lassi is a traditional Indian drink made by blending yogurt with water and mango. It is known for its creamy texture and refreshing taste and is often enjoyed as a cooling beverage during hot weather or after spicy meals. While mango lassi can be a nutritious drink, its suitability for a keto diet depends on its specific ingredients and their quantities.

Mango is a good source of vitamin C and fiber. The yogurt and milk contribute protein, calcium, and probiotics, which are beneficial for gut health and immune function. Honey, as a sweetener, adds additional nutrients, including antioxidants and small amounts of vitamins and minerals.

However, when considering the keto diet, it is important to note that mango lassi can be high in carbohydrates, especially if it contains certain ingredients. For example, the Gopi Lassi Mango Yogurt Drink is not considered keto-friendly due to its high-carb content and the presence of tapioca fiber, carrageenan, and modified starch. Tapioca fiber is a high-glycemic sweetener that can elevate blood sugar levels and hinder ketosis.

To make mango lassi more keto-friendly, some adjustments can be made to the ingredients. For example, using a keto-friendly sweetener like stevia, monk fruit, or erythritol instead of honey can reduce the carbohydrate content. Additionally, opting for low-carb or keto-friendly yogurt options, such as plain Greek yogurt or keto-specific brands, can help lower the carb count.

How to make a keto-friendly mango lassi

A traditional mango lassi is not keto-friendly as it is a high-carb beverage that contains ingredients like tapioca fibre, carrageenan, and modified starch. However, with a few adjustments, you can make a keto-approved version at home. Here is a detailed guide on how to make a keto-friendly mango lassi:

Ingredients:

• Mango: Use ripe, sweet mangoes for the best flavour. You can use fresh, frozen, or canned mango, but avoid ice cubes as they can water down the drink.
• Yogurt: Opt for a keto-friendly yogurt such as plain Greek yogurt or a flavoured variety like strawberry-flavoured Two Good yogurt, which is lower in carbs. You can also use regular, low-fat, or plant-based yogurt.
• Milk: Use any type of milk you prefer, such as low-fat, 2%, or plant-based milk.
• Sweetener: Honey, agave, sugar, or a keto-friendly sweetener like stevia can be used to taste. Avoid maple syrup as it can overpower the other flavours.
• Spices: Cardamom is the traditional spice used in mango lassi, but you can also experiment with cinnamon, saffron, or nutmeg.

Method:

• Prepare the mango by peeling and dicing it, then freezing it for about 30 minutes. This step helps chill the mango, contributing to a frosty drink.
• Add all the ingredients to a blender: mango, yogurt, milk, sweetener, and a pinch of your chosen spice(s).
• Blend everything together until smooth. You can add ice cubes to the blender if you prefer a thicker consistency.
• Pour the mango lassi into a glass and serve immediately. You can garnish with a pinch of spice for added warmth and flavour.

Tips:

• If using fresh mango, choose one that is ripe and sweet. Look for a mango that is speckled with red and orange and slightly soft to the touch.
• Adjust the amount of sweetener based on the sweetness of your mango. If your mango isn't ripe enough, you may need to add more sweetener.
• Avoid using ice cubes in the final product as they can water down the drink. Instead, chill the mango lassi in the fridge if desired.
• If you prefer a vegan version, substitute honey with agave and use plant-based yogurt.

Enjoy your delicious, keto-friendly mango lassi!

The ingredients to avoid when making a keto-friendly mango lassi

A traditional mango lassi is made with mango, yoghurt, milk, and a sweetener, and sometimes spices like cinnamon, saffron, or cardamom. However, when making a keto-friendly mango lassi, it's important to avoid certain ingredients that are high in net carbs and unhealthy additives. Here are the ingredients to avoid:

Milk

While traditional lassis do not typically include milk, some mango lassi recipes call for a splash of milk to improve the consistency of the drink. However, when making a keto-friendly mango lassi, it's best to avoid milk, as it can add unnecessary carbs. Instead, opt for a dairy-free milk alternative or simply use water to adjust the consistency.

High-Carb Fruits

Mango is a high-carb fruit, so when making a keto-friendly mango lassi, it's crucial to use it sparingly. Use a smaller portion of mango or opt for a lower-carb fruit like strawberries, which are also a popular choice for keto lassis.

High-Glycemic Sweeteners

Sweeteners like honey, sugar, or maple syrup can significantly increase the carb count of your mango lassi. Instead, opt for keto-friendly sweeteners like stevia, monk fruit, erythritol, or sugar substitutes that won't spike your blood sugar levels.

Unhealthy Additives

When choosing a yoghurt for your keto mango lassi, be mindful of the ingredients list. Some yoghurts contain additives like tapioca fibre, carrageenan, and modified starch, which are potentially harmful and should be avoided on a keto diet. Look for yoghurts with minimal processing and ingredients.

Regular Yogurt

While yogurt is the main ingredient in a lassi, not all types of yogurt are created equal when it comes to keto-friendliness. Plain Greek yogurt, for example, is higher in carbs than keto-friendly yogurt like Two Good, which is already sweetened with strawberries and sugar-free sweeteners. Opt for a yogurt that is specifically designed to be low-carb and keto-friendly.

In summary, when making a keto-friendly mango lassi, it's important to avoid ingredients that are high in net carbs and unhealthy additives. Opt for low-carb alternatives, use fruits sparingly, choose keto-friendly sweeteners, and select a yogurt that is minimally processed and specifically designed for the keto diet.

The health benefits of mango lassi

Mango lassi is a popular Indian drink, especially in the summer. It is made by blending mangoes with curd or yoghurt, and often other ingredients such as milk, honey, and spices.

Mango lassi is a refreshing and nourishing drink with several health benefits. Here are some of the reasons why mango lassi can be a healthy choice:

• Aids Digestion: Curd or yoghurt is one of the main ingredients in mango lassi, and it is said to be quite beneficial for digestion. It is light on the stomach and contains lactobacilli, a type of healthy bacteria that helps lubricate the intestines and aids in smooth digestion.
• Prevents Stomach Problems: Lassi is a natural remedy for stomach bloating and can help prevent constipation and other stomach issues. The probiotics in yoghurt promote the growth of good bacteria in the gut and reduce the growth of bad bacteria.
• Boosts Immune System: The curd or yoghurt in mango lassi is a good source of Vitamin D and lactic acid, which can boost the immune system and help the body combat various diseases.
• Improves Bone Health: Mango lassi is rich in calcium due to the curd or yoghurt content. Regular consumption can improve overall bone and dental health.
• Nutrients and Energy: Mango lassi is packed with nutrients, protein, and fibres, providing nutrition and energy for long hours. Mangoes are a good source of Vitamins A, B, and C.

While mango lassi has these health benefits, it is important to note that it may not be suitable for all diets, such as keto, due to its high carbohydrate content. However, it can be a delicious and healthy treat when consumed in moderation.

Frequently asked questions