In terms of health, protein shakes are sometimes seen as the final word post-workout gas — fast, handy, and filled with vitamins. However lengthy earlier than protein powders and fancy dietary supplements made their means into health club luggage, conventional Indian drinks offered a pure dose of energy and restoration. One such powerhouse is Shardai, a cooling beverage deeply rooted in Sikh and Punjabi households.
“It’s a non secular drink that was prevalent all through the province of Punjab. Our gurus used to have earlier than going to the warfare; it used to maintain them energetic and plump. Produced from nuts, rose petals, and seeds, it’s a full powerhouse of power. We nonetheless observe the identical recipe that our ancestors did,” explains Vilaiti Singh, one of many shopkeepers at Jhilmil Colony’s Sher-E-Panjab, in a dialog with indianexpress.com.
Like Singh shared, shardai is a nutrient-dense variation of Thandai, a conventional North Indian milk based mostly beverage. The drink is produced from a paste of milk, gurbandi badam (almonds) or pistachios, khaskas (poppy seeds), fennel seeds (non-obligatory), black pepper, cardamom, sugar, usually rose petals, and magaj (pumpkin/ cantaloupe/sunflower seeds). Some variations even have saffron for a refreshing perfume.
With synthetic wholesome drinks flooding the markets, indianexpress.com speaks to Nikita Soin, knowledgeable nutritionist and authorized dietician, to interrupt down the total nutrient profile of shardai.
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Well being advantages of shardai
Soin mentions, “Shardai is a refreshing, cooling beverage, notably suited to sizzling climate. When ready with average sugar and sufficient fluids, it may additionally assist hydration. The drink can also be good for hypertensive sufferers.”
The nuts and seeds that go into its preparation – similar to almonds, pistachios, melon/sunflower seeds– present wholesome fat, plant-based protein, fibre, vitamin E, magnesium, and different micronutrients that assist general cardiometabolic well being, notes the professional.
She provides that spices like fennel and black pepper could help digestion, whereas cardamom and rose might be soothing for some. For youngsters who dislike consuming complete nuts, shardai affords a palatable solution to embrace these vitamins— simply make sure the recipe is age-appropriate and allergy-safe.
Nevertheless, Soin warns that well being claims associated to blood stress, “immunity boosts,” or stopping nosebleeds ought to be framed cautiously. The advantages of shardai differ by recipe, sugar content material, and particular person well being wants.
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How a lot protein does a conventional glass of shardai include?
Protein content material in a conventional glass of shardai relies upon upon a number of components, similar to the sort and quantity of nuts/seeds used, whether or not milk or plant-based milk is added, serving measurement, and the consistency of water or milk added.
“On common, a 200–250 ml serving of shardai supplies about 8–12 grams of protein. [Readymade] protein shakes, alternatively, are formulated drinks, generally utilized by athletes or in sure medical/dietary conditions to fulfill particular protein targets,” remarks Soin.
Whereas shardai is richer in micronutrients and wholesome fat, Soin provides that it’s sometimes decrease in standardized protein per serving (as in comparison with store-bought ones). Each drinks serve totally different functions. Although shardai has many advantages, it can’t immediately change a protein shake.
Who ought to keep away from it?
“Anybody with nut or seed allergy symptoms ought to keep away from shardai altogether, as these are the core elements. For many who are lactose illiberal, an alternate model of the drink produced from lactose-free milk or an acceptable plant-based choice is really useful. These affected by diabetes or anybody monitoring their weight ought to look ahead to added sugars and portion sizes. The wealthy mixture of almonds, pistachios, and sunflower seeds results in weight achieve in the long term (if consumed in extra),” stresses Soin.
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She provides that youngsters beneath 9 months shouldn’t be given shardai, as a result of nuts and seeds are launched of their food regimen earlier than that age. Individuals with particular kidney circumstances or these on potassium-restricted diets must also seek the advice of their physician earlier than consuming it, because of the pure (excessive) potassium content material present in nuts and milk.
DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
