Fruits are not only delicious, but healthy too! Rich in vitamins, minerals and other essential nutrients, they help prevent heart disease, diabetes and stroke. They also control blood pressure and cholesterol, prevent some types of cancer, protect against loss of vision and help you lose weight.
We asked nutritionist Tara Murali, Diabetacare for some healthy juice recipes. Here you go!
1. Citrus Blast
Oranges, kiwis and pineapples are all rich in Vitamin C and loaded with soluble fibre, which lowers cholesterol and promotes weight loss.
Calories per serving: 50
Glycaemic index
Orange: 40
Kiwi: 58
Pineapple: 66
Ingredients
• 100 ml orange juice
• 1/2 cup sliced kiwi
• 1/4 cup chunks of under ripe pineapple
• Crushed ice
Method
• Blend the fruits in the blender till smooth.
• Add 200 ml chilled water and the crushed ice.
• Pour the juice into two glasses and serve immediately.
• You can add a few pieces of pineapple and kiwi to it if you like.
2. Cucumber Melon Cooler
Cucumbers are made up of 95 percent water, making them extremely hydrating and cooling. Muskmelons are rich in Vitamin A, which helps build immunity and keeps your eyes and lungs healthy.
Calories per serving: 55
Glycaemic index
Muskmelon: 65
Cucumber: 15
Ingredients
• 1 cup chopped musk melon
• 1/2 cup sliced cucumber
• Crushed ice
Method
• Blend the fruits in the blender till smooth.
• Add 200 ml chilled water and the crushed ice.
• Pour the juice into two glasses and serve immediately.
3. Papaya Twist
Papaya contains an enzyme called papain that improves digestion and helps prevent constipation.
Calories per serving: 60
Glycaemic index
Papaya: 66
Muskmelon: 65
Lemon juice: Negligible
Ingredients
• 1 cup cubed papaya
• 1/2 cup cubed musk melon
• 1/2 tsp lemon juice
Method
• Blend the fruits in the blender till smooth.
• Add the lemon juice and mix well.
• Put some crushed ice in two tall glasses. Pour the juice into them and serve immediately.
4. Apple Delight
Apples are one of the healthiest fruits for diabetics as they are not only high in fibre but also contain pectin, a naturally fibrous chemical that reduces blood glucose levels.
Calories per serving: 70
Glycaemic index
Apple: 38
Orange: 40
Muskmelon: 65
Ingredients
• 1 cup chopped apple
• 1/4 cup peeled and chopped orange
• 2 mint leaves
Garnish
• 5-6 small muskmelon balls (scooped)
• 2 tbsp low-fat cream
Method
• Blend the apple and orange and mint together till smooth.
• Pour the mixture into two juice glasses.
• Top each one with 1 tsp of low fat cream and garnish them with the scooped musk melon balls.
5. Guava Punch
Guavas are fruits that are rich in fibre and have a low glycaemic index. They provide energy while still keeping your blood sugar levels under control. Guavas are also one of the richest sources of Vitamin C.
Calories per serving: 75
Glycaemic index
Guava: 20
Green apple: 39
Lemon juice: Negligible
Ingredients
• 1 cup sliced guava
• 1/2 tsp lemon juice
• 1/2 cup sliced green apple
• 1/2 tsp ginger juice
• Salt and pepper powder to taste
Method
• Blend all the ingredients in the blender till smooth.
• Add 200 ml chilled water and serve.
6. Lemongrass Surprise
Lemongrass lowers cholesterol and blood sugar. Amla (Indian gooseberry) contains polyphenols that help control diabetes and its complications. Amlas also improve immunity and prevent cancer.
Calories per serving: Negligible
Glycaemic index
Amla: Low
Lemon juice: Negligible
Ingredients
• 5 tsp finely chopped lemongrass
• 1 tsp finely chopped amla
• A few mint leaves
• 1/4 tsp ginger juice
• 200 ml warm water
• 1/2 tsp sugar substitute
Method
• Boil the amla and lemon grass on a medium flame for 5 minutes. Use a mortar and pestle to mash them well. Strain the mixture and throw the pulp.
• Add the ginger juice, warm water, and sugar substitute to the liquid part.
• Pour it into glasses and garnish it with mint leaves.
