Ah, the summer heat can be relentless, but sipping on a healthy, chilled drink can be refreshing. Lassi is one such drink! A beloved summer beverage, lassi or flavoured iced yoghurt is not just a delicious treat but a powerhouse of probiotics. These friendly bacteria do wonders for your gut health, by boosting digestion and immunity. Lassi is also packed with essential nutrients like calcium, protein, and vitamins, which keep you cool and hydrated while offering a nutritious punch. Whether sweet or savoury, flavoured with fruits or spices, lassi caters to all tastes and preferences. So, next time the sun goes up, reach for a glass of lassi—it’s not just a drink, it’s your key to making your summer healthy and refreshing!

Health benefits of lassi

Here are 10 health benefits of lassi, a drink made of yoghurt:

1. Hydrates your body

Quenching your thirst is crucial during the scorching summer months because the risk of dehydration is high. While you may have many options, lassi is one of the favourite drinks that people enjoy during this season. This refreshing, hydrating drink not only replenishes lost fluids and electrolytes due to sweating but also ensures your body stays adequately hydrated throughout the day.

2. Cools down the body

Made of yoghurt, lassi has natural cooling properties that hydrate you in the scorching summer heat. When consumed chilled, it can make you feel refreshed and rejuvenated. ‘It provides instant relief from heat, reduces body temperature, and helps soothe your digestive tract,” says Reenu Dubey, a consultant dietician.

3. Boosts digestion

Yoghurt, the main ingredient in lassi, contains probiotics—live bacteria that are beneficial for gut health. A study published by Gastroenterology and Hepatology reveals that certain probiotics present in yoghurt, like Bifidobacteria and Lactobacillus, have shown effectiveness in alleviating symptoms of irritable bowel syndrome (IBS), a prevalent colon disorder. Probiotics are known to maintain a healthy balance of gut flora. So, when you consume lassi regularly, it can help promote regular bowel movements, reducing the risk of bloating and constipation.

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4. Reduces blood pressure

Due to the fat content of yoghurt, people believe that it can be harmful to heart health. However, if you use low-fat yoghurt to make lassi, it can actually improve your heart health, according to a study published by the International Dairy Federation.

“The potassium content in yoghurt helps regulate blood pressure by countering the effects of sodium,” says the expert. Moreover, vitamin B12 is present in it, which is necessary to reduce blood levels of homocysteine, a compound linked to an increased risk of having a heart attack or stroke.

5. Helps in weight loss

Yoghurt is a nutrient-dense food packed with fibre and protein. It is low in calories and unhealthy fats, making it a great addition to your weight-loss diet. Lassi made with low-fat yoghurt provides these essential nutrients and can help increase satiety, keeping you full for a longer period of time. This may also reduce overall calorie intake, which will help you lose weight.

According to the International Association for the Study of Obesity, daily yoghurt consumption can significantly decrease the amount of body fat and trunk fat among overweight or obese people.

6. Strengthens immunity

Lassi is a probiotic-rich drink that contains several essential nutrients, such as calcium, protein, fibre, magnesium, and vitamins B12 and D. As per a study published by the Journal of Nutrition, these nutrients can help combat the common cold and flu while also strengthening the immune response of your body. It also promotes a healthy gut flora that is essential for proper immune function, as it helps fight off pathogens and reduces the risk of infections.

7. Improves bone health

Lassi contains yoghurt and milk, which offers essential nutrients such as calcium and vitamin D. They are both essential for maintaining strong bones and teeth, according to a study published by the Archives of Osteoporosis. Adequate calcium intake along with vitamin D throughout life can help prevent osteoporosis and bone fractures, especially in ageing adults. Hence, regular consumption of honey can contribute to keeping your bones denser and less prone to breaking.

8. Promotes youthful skin

The vitamins and minerals in lassi, such as vitamin E and zinc, contribute to skin health. Lassi’s hydrating properties can help keep the skin moisturised and hydrated. “Probiotics in lassi may also help alleviate skin conditions like acne and eczema by improving gut health, which is linked to skin health,” says Dubey.

9. Keeps you energetic

Lassi provides a balanced mix of carbohydrates, proteins, and fats, offering sustained energy throughout the day. “The natural sugars in yoghurt provide a quick energy boost, while proteins and fats ensure lasting energy without spikes in blood sugar levels,” explains Dubey.

10. Rich source of nutrients

Beyond its specific health benefits, lassi is a nutrient-rich beverage. It contains essential nutrients such as calcium, fibre, protein, vitamin D, vitamins B12 and B2 (riboflavin), phosphorus, and potassium. These nutrients are vital for various bodily functions, including muscle growth, nerve function, and energy production.

How to prepare lassi?

There are two ways to prepare lassi: one is sweet and the other is salted lassi.

1. Sweet lassi

To make a refreshing sweet lassi:

• Blending 1 cup of chilled yoghurt
• Add some sugar or honey to taste
• Now, add about 1/4 cup of milk and blend until the mix reaches a smooth consistency.
• Add sweeteners according to your taste.
• Add a pinch of ground cardamom or a few saffron strands for some flavour.
• Once blended, pour into a glass and garnish with a sprinkle of chopped nuts or a slice of fresh mango.

Serve chilled and enjoy the tropical goodness!

2. Salted lassi

For a savoury twist, prepare traditional salted lassi with the help of easy recipe:

• Whisk 1 cup of chilled yoghurt with half a cup of cold water until smooth and frothy.
• Add a pinch of salt and roasted half a teaspoon of cumin powder for flavour.
• You can add finely chopped fresh mint leaves (optional).
• Add salt and water to top it off.
• Pour into a glass, garnish with a dash of paprika or cumin powder, and serve chilled.

This drink is perfect to accompany spicy meals or simply as a refreshing drink on a hot day.

Try any of these two recipes of lassi, and it will cool you down instantly and tantalise your taste buds!