Spicy Aam Panna
Aam panna, a green mango drink, is a cooling summer drink that we used to have in India. Spicy Aam panna drink is also popular as it makes a good base for alcoholic drinks. Usually, mango is considered as “no no” for diabetic people. But recently American Diabetes society suggested that mango, especially green mango is actually good for diabetic people.
While choosing any carbohydrate for diabetic people, two things need to be looked at
- Glycemic Index: The glycemic index, or GI, of a particular food, indicates the effect it has on blood sugar, specifically how fast the carbohydrates turn to sugar in the bloodstream. Foods with a glycemic index of less than 50 are low-GI foods. A score of 50 to 70 indicates a moderate GI, while foods scoring 70 or above are categorized as high GI foods.
- Glycemic Load: Glycemic load takes into consideration how much of a carbohydrate is in a particular food, a factor that directly impacts its effect on blood sugar.
Glycemic Index and Glycemic Load of Green Mango
The glycemic index for 120 gm of mango is 60, which qualifies the fruit as moderate on the glycemic index scale. However, because green mangoes have a high water content, the amount of carbohydrate by weight makes the glycemic load score a 9. So green mango is a low-glycemic-load food.
Additional Health facts for Green Mangoes
- Mangoes contain fiber and lot of minerals and vitamins including vitamin C, A, E, and K, as well as a range of vitamin B.
- In addition, mangoes provide polyphenols, triterpene, and lupeol. These compounds have antioxidant and anti-inflammatory properties.
- Most importantly mangoes have a substance known as mangiferin—which, in addition to anti-inflammatory and anti-viral activities, also can help lower blood sugar levels. Research indicated that other components in mangoes including quercetin and a derivative of mangiferin can modulate the same cellular constituents that are the targets of the anti-diabetes drugs, the thiazolidinediones also known as the glitazones.
How to make Spicy Aam Panna (Green Mango Drink)
It is a 3 step process to make the Spicy Aam Panna – Green Mango Drink.
Step 1: Extract the Green Mango pulp
In order to extract the green mango pulp, slice the green mango and boil the slices in 1 cup of water until the mango softens. Once the mango cools down, take out the skin and separate out the pulp. After that make a smooth pulp of the boiled green mango using a electric mixer.
Step 2: Make the spices
Two main spices needed for this drinks are Black Salt and roasted cumin/ dried red chili spice, In order to make the roasted cumin/ red chili spice, roast cumin and red chili in a non-stick pan. Once it cools down, crush it to powder in a coffee grinder.
Step 3: Make the Spicy Aam Panna – Green Mango Drink
Add water to the pulp, add black salt, sugar (or sugar substitute), roasted cumin/ red chili. Garnish it with Thai green chili.
Priya Banerjee
Yields 12 oz
Serves 4 oz
Aam Panna or Greem Mango drink, is a refreshing drink to enjoy during spring or summer. It is also very good for controlling blood sugar.
5 minPrep Time
25 minCook Time
30 minTotal Time
Save RecipeIngredients
- 1 Green mango
- 12 ounce water
- 1/8 teaspoon of Black Salt
- 1/8 teaspoon of roasted and powdered cumin and dried red chili
- 9 teaspoon of Sugar (or sugar substitute: 1 teaspoon of sugar = 1/8 teaspoon of sugar substitute)
Instructions
- Roast 2 teaspoon of cumin in non-stick pan until it turns dark.
- Roast 2 dried red chili in the same non-stick pan
- Once the roasted cumin and red chili cools down, grind it in the grinder.
- Slice the green mango and boil the slices in 1 cup of water until the mango softens
- Once the mango cools down, take out the skin
- In a Mixer make a smooth pulp of the boiled green mango.
- Now, take 4 tablespoons of green mango pulp in a glass
- Add 4 ounces of water.
- Add 1/8 teaspoon of Black salt
- Add 1/8 teaspoon of roasted and powdered cumin and dried red chili
- Add 3 teaspoon of sugar or equivalent amount of sugar substitute (1 teaspoon of sugar = 1/8 teaspoon of sugar substitute)
Similar Recipes: Chana Dal Fry-Instant Pot
Reference: https://www.thediabetescouncil.com/amazing-benefits-of-mangoes-for-diabetes/
Reference: https://www.livestrong.com/article/494489-glycemic-load-of-green-mangoes/
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