Beverages

Indian milk tea with sugar. The GI depends heavily on sugar added — without sugar it has minimal glycemic impact.

Diluted curd with salt, cumin, and coriander. Virtually zero glycemic impact and great for digestion.

Natural electrolyte drink from tender coconuts. Low GI, hydrating, and rich in potassium. Popular across South India.

Freshly pressed sugarcane juice, popular street drink. High in natural sugars — despite being 'natural', it's essentially liquid sugar.

Yogurt blended with sugar and sometimes cardamom. The curd base is low GI but added sugar raises it considerably.

South Indian brewed coffee mixed with hot milk and sugar, served frothy. Medium GI mainly from the added sugar.

Refreshing lemonade of lime juice, water, sugar and a pinch of salt. Medium-high GI from dissolved sugar that absorbs quickly.

Blended drink of yogurt, ripe mango pulp and sugar. Medium GI; yogurt protein tempers the mango and added sugar.

Warm milk blended with almond paste, saffron and sugar. Medium GI; almond fat and milk protein moderate the sugar.

Tangy summer cooler of boiled raw mango, sugar, cumin and mint. Medium GI from added sugar balanced by tart mango and spices.

Unsweetened brewed green tea leaves. Very low GI with virtually no carbohydrates; rich in antioxidants.

Chilled spiced milk drink with almonds, fennel, poppy seeds, saffron and sugar, popular at Holi. Medium GI from sugar tempered by nuts and milk.