3 Hydrating Caffeine-Free and Sugar-Free Drinks You Can Make At Home
Category: Health and Wellness
Added sugar remains to be the number one foe in Singapore, where close to 430,000 teenagers between the ages of 18 and 19 years were diagnosed to have higher-than-normal blood sugar levels.
This is hardly surprising, given the huge popularity of coconut shakes, ice cream and milk tea — which are among the top 10 orders on GrabFood in 2022 — according to the latest SG Food & Grocery Trends report.
In 2016, the World Health Organization identified the disease as the 7th leading cause of death in the world, responsible for 1.6 million fatalities. In the same year, Singapore declared a War on Diabetes.
So how do we keep excessive sugar at bay?
To mark World Diabetes Day (Nov 14), we’ve compiled 3 flavorful, caffeine-free and sugar-free drink recipes to help you stay hydrated. These refreshing beverages are not only nutritious, but also very quick to make. They can be enjoyed hot, cold or warm — entirely up to your preference!
1. Pandan Tea
Affectionately known as the “Vanilla of the East” for its sweet vanilla-like aroma, Pandan leaves are widely known in Southeast Asian kitchens for its natural flavour and medicinal properties, and as a natural colourant.
Apart from being aromatic, pandan leaves also contain anti-inflammatory and antioxidant properties such as β-carotene, vitamins A,C and E, Thiamin, Riboflavin and Niacin.
Water made from fresh leaves has a cooling effect on the body, making it an excellent remedy for colds, coughs, measles and urinary infections. Pandan is also used to manage arthritis and pain from headaches. Early study suggests that pandan extract may also be helpful in lowering blood sugar levels.
Preparation:
· Bundle 5–8 pieces of clean pandan leaves into a knot.
· Boil in 3 litres of water for 5 minutes.
· Leave to cool and refrigerate for optimal enjoyment.
2. Fenugreek and Cumin Water
Fenugreek is a clover-like herb used for its aromatic and medicinal benefits. It is rich in saponins and coumarins, which could help to lower blood sugar levels and cholesterol levels. Fenugreek also contains anti-inflammatory compounds like flavonoid antioxidants.
Traditionally, it is also used to boost testosterone and increase milk production for breastfeeding mothers. Many people also use fenugreek as a dietary supplement to improve gut health, digestion, and skin conditions.
Cumin is a spice that is related to the family of parsley and fennel. It is commonly used all over the world, but is a notable staple in Mexican, Indian and North African cooking.
Besides being an aromatic like fenugreek, cumin is rich in antioxidants as it contains flavonoids including apigenin and luteolin. They help to minimize the damage caused by free radicals, which reduces the risk of chronic diseases. It is also believed to aid digestion, reduce blood sugar levels and contain anti-microbial properties.
When put together, cumin and fenugreek seeds are sure to boost gut health.
Two methods of preparation –
· Put one teaspoon of cumin seeds and one teaspoon of fenugreek seeds in a cup of water.
· Cold brew: Cover and let it soak overnight in the refrigerator till the seeds swell.
· Hot brew: Bring seeds to boil for ten minutes. Let it cool. Best consumed warm, first thing in the morning.
3. Red Dates and Chinese Wolfberries Tea
This is a classic Chinese tea served to women during post-partum confinement because of its ability to support healing. Naturally sweet and flavourful, they are rich in Vitamins A, B1, B2, C, fibre, potassium and antioxidants.
In Traditional Chinese Medicine, both are believed to help maintain youthful skin as it improves blood circulation. They also help in strengthening the body’s ability to absorb iron.
Goji berries (or wolfberries as it is also known) is known as a supplement to nourish the liver, kidney and to maintain a healthy vision. Red dates or jujubes, help to nourish the blood and aid digestion. It also has calming properties.
Preparation:
· Put 5 pieces of wolfberries and 3 pieces of red dates in a thermos flask.
· Pour 400 to 500ml of boiling water and seal.
· Let it steep for 10 minutes or longer before drinking.
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Making healthy, sugar-free drinks is almost effortless with these recipes that use ingredients common to Asia. And when the flavours of the aromatic plants and herbs help to pack a punch, it’s easy to forget the sweeteners.
Cheers!
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