Is Lassi Good for Weight Loss? A Slimming Secret
Aditi Shenai
May 4, 2023
Weight Loss
Lassi, a refreshing yoghurt-based drink, has been popular in India for centuries, especially during the scorching summer months. Different parts of the country have unique variations of lassi, from sweet and creamy to tangy and salty. However, for many health-conscious individuals, lassi is often considered a sugary drink that can hinder their weight loss goals. But is this always the case?
In today’s fast-paced world, when I think of lassi I do tend to automatically gravitate towards the ones that are packaged and available in supermarkets and grocery stores or the ones available at restaurants- and yes all these definitely tend to have a ton of sugar. So instead I ensure to make my lassi at home mostly with just curd, water and a pinch of cardamom powder. However, with summer here, I like to add a couple of slices of rice mango instead of cardamom powder for a lassi that tastes amazing!
— Aditi Shenai (Product Nutritionist)
There are numerous easy refreshments to quench one’s thirst. However, making the wrong beverage choices can lead to unwanted weight gain. This article will explore the question, “Is Lassi Good for Weight Loss?” and look at the nutritional values of Lassi, its impact on body weight, and how you can consume it to support your weight loss journey. So, let’s discover the truth about lassi and weight loss.
Lassi: An Overview
Lassi is a traditional yoghurt-based drink that originated in the Indian subcontinent. The process of making Lassi includes blending yoghurt with water and sometimes adding spices, fruits or sugar for flavour. This refreshing beverage has a cooling effect on the body and is often consumed during hot weather to stay hydrated.
Not just refreshing, lassi has several nutritional benefits that can positively impact one’s health. It is a rich source of calcium, protein, and probiotics that can aid digestion and boost gut health. It also has a low-fat content, which makes it healthy for those looking to manage their weight.
Historically, lassi was a staple drink among the rural population of North India, where it was consumed to beat the heat and provide essential nutrients to the body. However, over the years, the popularity of lassi has spread across India, and today it is consumed in various forms across the country.
Lassi for Weight Loss: How Does it Help?
Lassi is a refreshing and traditional yoghurt-based drink consumed in India for centuries, especially during the hot summer. But can this drink aid weight loss? The answer is yes, and here is why.
Probiotics in Lassi
Lassi is a fermented food that contains healthy microbes, or probiotics, that promote good gut bacteria growth. As per research, gut bacteria helps to reduce bloating and inflammation, two critical factors in weight gain. Furthermore, research also shows that probiotics help break down food and convert it into energy. As a result, it leads to high energy levels and less fat accumulation, particularly in the stomach. Therefore, consuming lassi can be an effective way to promote weight loss.
Nutrients and Minerals in Lassi
Lassi contains essential nutrients and minerals that help to maintain a healthy electrolyte balance in the body. These nutrients are primarily due to yoghurt that is the main ingredient in Lassi. It is crucial for weight loss because electrolyte imbalances can lead to water retention, making you feel bloated and gaining weight. Additionally, using low-fat curd for making Lassi can be another advantage.
Research shows that curd can help enhance immunity, thus, contributing to weight loss. In addition, the presence of solid protein helps in building muscle mass and improves bone mineral density.
Hydration
Lassi is a mixture of water and curd, which makes it more hydrating than any soft drink-based beverage. Probiotics in Lassi can also help to relieve diarrhoea and other stomach infections. Furthermore, research shows that adequate hydration is essential for accelerating weight loss. That is because it helps to flush out the body’s toxins and waste products. As a result, it can also help to reduce appetite.
Improved Digestion
Lassi is an excellent digestive aid due to its probiotic content. The probiotics in lassi help to reduce harmful bacteria in the stomach, fix digestion issues, and improve overall gut health. Therefore, consuming lassi can make it easier to digest food.
Boosting Immune System
Lassi is an excellent source of lactic acid and vitamin D. Research shows that lactic acid can help boost the gut’s immune system. A healthy immune system can help accelerate digestion and promote weight reduction.
Lowering Blood Pressure and Cholesterol Levels
Yoghurt, the main ingredient in Lassi, is known to lower blood pressure and cholesterol levels. High blood pressure and cholesterol levels are risk factors for obesity. Therefore, consuming lassi can help to reduce the risk of obesity and related health issues.
Cooling Effect
Lassi has a cooling effect on the body, which makes it far better than any carbonated drinks that can potentially be a risk to your health. As per research, yoghurt’s cooling effect can help regulate body temperature and reduce stress, which can also aid in weight loss.
Summary
Lassi can aid weight loss due to its probiotic content, essential nutrients and minerals, hydration properties, improved digestion, immune system boosting, and ability to lower blood pressure and cholesterol levels. Additionally, its cooling effect on the body makes it a healthier alternative to carbonated drinks that can potentially harm one’s health.
Common Varieties of Lassi
Lassi is a healthy and refreshing beverage that can be enjoyed in various ways. Each type of lassi has a unique flavour and nutritional value. However, only choosing the right one can help support your weight loss journey. So, when selecting a lassi, be mindful of its sugar and calorie content, and opt for low-sugar and low-calorie options like salted or mint lassi.
Given below are some of the most common types of lassi that you can find in India:
Sweet Lassi
Sweet lassi is a popular variant that contains fresh yoghurt, sugar, and water. In some regions, people add a pinch of cardamom powder or rose water to enhance the flavour. This lassi is commonly consumed in Northern India and is often served as a refreshing drink during the hot summer.
Salted Lassi
Salted lassi is another popular variant of lassi made by blending fresh yoghurt, water, and salt. It is commonly consumed in the western and southern parts of India, where it is often served as a digestive drink after a heavy meal. This type of lassi is low in sugar and calories and is an excellent source of probiotics, which can aid digestion and boost gut health.
Mango Lassi
Mango lassi is a sweet and creamy variant that contains fresh yoghurt, ripe mangoes, sugar, and water. It is a popular beverage in North India, especially during the mango season, and is often served as a dessert. This type of lassi is high in sugar and calories but is also a good source of vitamins and minerals.
Strawberry Lassi
Strawberry lassi is a sweet and tangy variant containing fresh yoghurt, ripe strawberries, sugar, and water. It is a popular drink in western India that people often serve as a breakfast drink. This type of lassi is low in calories and sugar but is also a good source of antioxidants, which can help fight inflammation and prevent chronic diseases.
Mint Lassi
Mint lassi is a refreshing variant that contains fresh yoghurt, mint leaves, sugar, and water. It is commonly consumed in northern India and is often served as a digestive drink after a meal. This type of lassi is low in calories and sugar. Moreover, it is also a good source of vitamins and minerals, particularly vitamin C.
Summary
Lassi can be made with various flavours, such as sweet, salted, mango, strawberry, and mint. Sweet lassi is a popular summer drink made using fresh yoghurt, sugar, and water. Salted lassi is consumed as a digestive drink after a heavy meal. Mango lassi is high in sugar and calories, while strawberry lassi is a low-calorie drink rich in antioxidants. Finally, mint lassi is refreshing and low in calories, and sugar, making it an excellent digestive drink.
Ways to Consume Lassi for Weight Loss
1. Low-Calorie Lassi
This low-calorie lassi is perfect for weight loss as it contains fewer calories and is rich in protein.
Ingredients
Low-fat yoghurt: 1 cup
Water: ½ cup
Roasted cumin powder: ½ tsp
Salt: ¼ tsp
Mint leaves: A few
Method of Preparation
- Blend all the ingredients until they are smooth.
- Serve chilled
2. Fruit Lassi
This lassi is fibre-rich and nutrient-rich, making it an excellent weight-loss drink.
Ingredients
- Low-fat yoghurt: 1 cup
- Water: ½ cup
- Fruits: 1 cup (berries or citrus fruits of your choice)
- Honey: 1-2 tsp (optional)
Method of Preparation
- Blend all the ingredients until smooth.
- Serve chilled, and enjoy your fruity lassi.
3. Spiced Lassi
This spiced lassi is perfect for aiding digestion and promoting weight loss.
Ingredients
- Low-fat yoghurt: 1 cup
- Water: ½ cup
- Roasted cumin powder: ½ tsp
- Salt: ¼ tsp
- Black pepper: ¼ tsp
- Mint leaves: A few
Method of Preparation
- Blend all the ingredients until smooth.
- Serve chilled.
4. Buttermilk Lassi
This buttermilk lassi is low in calories and nutrient-rich, making it an excellent weight-loss drink.
Ingredients
- Low-fat yoghurt: 1 cup
- Water: 1 cup
- Salt: ½ tsp
- Coriander leaves: a few
- Curry leaves: a few
Method of Preparation
- Blend all the ingredients until smooth.
- Serve chilled.
Precautions While Consuming Lassi for Weight Loss
Lassi is a popular drink rich in probiotics, vitamins, and minerals, making it ideal for those seeking to lose weight healthily. However, one should take a few precautions while consuming lassi as part of their weight loss diet.
Watch Your Portion Size
Lassi can be high in calories, especially with added sugar or fruits. Therefore, watching your portion size while consuming lassi for weight loss is vital. Stick to a serving size of 1 cup or less to avoid consuming excess calories.
Choose Low-Fat Options
While Lassi made of full-fat yoghurt is creamy and delicious, it is also high in calories and fat. Opt for low-fat or fat-free yoghurt to make it more weight-loss-friendly.
Avoid Added Sugar
Sweetened lassi is high in calories and sugar, making it an unhealthy weight-loss choice. Instead, choose unsweetened Lassi or lassi with natural sweeteners like honey, maple syrup, or stevia.
Be Careful with Fruit Additions
Adding fruits like mangoes, strawberries, or bananas to lassi can make it a calorie-dense drink. Therefore, limiting the quantity of fruits and choosing low-calorie options like berries or citrus fruits is essential.
Don’t Drink Lassi as a Meal Replacement
While lassi is a healthy drink, it should not be consumed as a meal replacement. Instead, consuming a balanced diet that includes all food groups is crucial to meet your nutritional needs.
Opt for Homemade Lassi
Store-bought lassi may contain added sugar, artificial flavours, and preservatives, making it an unhealthy choice. Therefore, making Lassi at home using fresh and natural ingredients is best.
Consult with Your Dietitian
It is always good to consult your dietitian or healthcare expert before adding Lassi to your weight loss diet. They can help you know if you have any specific dietary restrictions or health conditions. In addition, they can help you create a customised meal plan that includes lassi and other healthy foods to meet your weight loss goals safely and effectively.
Summary
While lassi is a healthy and refreshing drink for weight loss, it is crucial to take precautions. One should watch their portion size, choose low-fat options, avoid added sugar, limit the number of fruits, and not consume it as a meal replacement. It is also best to opt for homemade lassi using fresh and natural ingredients and consult a dietitian if you have any specific dietary restrictions or health conditions.
Just Saying
Did you ever try adding vegetables like cucumber, spinach, or carrots to lassi to make it a nutrient-dense and refreshing drink that aids in weight loss? To prepare it, blend fresh curd with chopped cucumber, spinach, carrot, mint leaves, a pinch of black salt, and water until it becomes smooth. This lassi is an excellent source of vitamins and minerals, particularly vitamin C, which boosts immunity and digestion and helps lose weight. In addition, adding vegetables to lassi makes it more filling, low in calories, and rich in nutrients, making it a perfect drink for those who want to lose weight healthily.
Conclusion
Lassi is a traditional, refreshing, and healthy yoghurt-based drink that one can enjoy in various forms. It is low in fat, rich in calcium, protein, and probiotics, and has numerous nutritional benefits that can promote weight loss. Its probiotic content can aid digestion, boost gut health, reduce bloating and inflammation, and break down food into energy, leading to less fat accumulation in the body. Moreover, lassi’s hydration properties, cooling effect, ability to improve immunity, lower blood pressure and cholesterol levels, and improve digestion make it a healthier alternative to carbonated drinks. When selecting a lassi, choose low-sugar and low-calorie options to support your weight loss journey.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions
Q: What is lassi?
A: Lassi is a yoghurt-based drink that originated in the Indian subcontinent. It is made by blending yoghurt with water and sometimes adding spices, fruits or sugar for flavour. It is a refreshing beverage that has a cooling effect on the body, and it is often consumed during hot weather to stay hydrated. It can also aid weight loss if consumed properly.
Q: What are the nutritional values of lassi?
A: The nutritional value of Lassi depends on the ingredients used to make it. However, yoghurt, the primary ingredient in Lassi, offers several nutritional benefits that can positively impact one’s health. In addition, this drink is a rich source of calcium, protein, and probiotics that can aid digestion and boost gut health. It is also low in fat, making it a healthy option for those looking to manage their weight. In addition, Lassi contains essential nutrients and minerals that help to maintain a healthy electrolyte balance in the body. Electrolyte imbalances can lead to water retention, making you feel bloated and gaining weight.
Q: Is Lassi good for weight loss?
A: Yes, lassi is good for weight loss. Probiotics in lassi promote good gut bacteria growth, which helps to reduce bloating and inflammation, two critical factors in weight gain. Research also shows that probiotics help break down food and convert it into energy, leading to high energy levels and less fat accumulation, particularly in the stomach. Additionally, protein in lassi helps build muscle mass and improves bone mineral density.
Q: How many calories are in a glass of lassi?
A: The number of calories in a glass of lassi can vary depending on the recipe and ingredients used. A glass of lassi (250 ml) typically contains around 110-200 calories.
Q: Can lassi be consumed as a meal replacement for weight loss?
A: Lassi cannot be consumed as a meal replacement for weight loss. It is recommended to drink lassi as a part of a balanced and healthy diet that includes other nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources. Lassi can be consumed as a healthy snack or drink but should not replace a full meal.
Q: Which type of lassi is the best for weight loss?
A: Low-fat lassi made with low-fat yoghurt is the best type of lassi for weight loss. It is essential to avoid adding extra sugar or high-calorie ingredients like cream or ice cream, which can increase the calorie content of the drink.
Q: How frequently should I consume lassi for weight loss?
A: There is no set frequency for consuming lassi for weight loss. It should be consumed as a part of a balanced and healthy diet that includes other nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources. Consuming lassi as a snack or drink 2-3 times a week is an excellent way to include it in the diet.
Q: Is it safe to consume lassi for weight loss if I have lactose intolerance?
A: People with lactose intolerance should avoid consuming lassi, which can cause digestive discomfort, including bloating, gas, and diarrhoea. Instead, they can choose lactose-free yoghurt or other dairy alternatives like almond or soy milk.
Q: Are there any side effects of consuming lassi for weight loss?
A: There are no significant side effects of consuming lassi for weight loss, but people with dairy allergies or lactose intolerance should avoid it. Also, drinking high sugar or calories in lassi can lead to weight gain and other health issues.
Q: Can lassi be consumed at night for weight loss?
A: Lassi can be consumed at night for weight loss, but it is recommended in moderation. Drinking too much lassi or any other beverage at night can lead to frequent urination, disrupt sleep, and cause bloating and discomfort.
Research Sources
1. Hakansson A, Molin G. Gut microbiota and inflammation. Nutrients. 2011 Jun;3(6):637-82. doi: 10.3390/nu3060637. Epub 2011 Jun 3. PMID: 22254115; PMCID: PMC3257638.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257638/
2. Ravinder Nagpal, Ashwani Kumar, Manoj Kumar, Pradip V. Behare, Shalini Jain, Hariom Yadav, Probiotics, their health benefits and applications for developing healthier foods: a review, FEMS Microbiology Letters, Volume 334, Issue 1, September 2012, Pages 1–15, https://doi.org/10.1111/j.1574-6968.2012.02593.xhttps://academic.oup.com/femsle/article/334/1/1/579191
3. Meydani SN, Ha WK. Immunologic effects of yoghurt. Am J Clin Nutr. 2000 Apr;71(4):861-72. doi: 10.1093/ajcn/71.4.861. PMID: 10731490.
https://pubmed.ncbi.nlm.nih.gov/10731490/
4. Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
5. Perdigón, G., Maldonado Galdeano, C., Valdez, J. et al. Interaction of lactic acid bacteria with the gut immune system. Eur J Clin Nutr 56 (Suppl 4), S21–S26 (2002). https://doi.org/10.1038/sj.ejcn.1601658
https://www.nature.com/articles/1601658
6. Lundgren-Kownacki K, Dahl M, Gao C, Jakobsson K, Linninge C, Song D, Kuklane K. Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain. Ind Health. 2018 Apr 7;56(2):106-121. DoI: 10.2486/indhealth.2017-0030. Epub 2017 Oct 20. PMID: 29057769; PMCID: PMC5889929.
