Yes, Chikoo milkshake is nutritious, rich in vitamins, minerals, and antioxidants, promoting digestion, immunity, and healthy skin when consumed in moderation.
Chikoo milkshake (also called sapodilla or sapota shake) is a popular Indian drink packed with vitamins, minerals, and natural sugars. While nutritious, its health impact depends on ingredients and portion control. This guide explores its benefits, potential drawbacks, and how to make healthier versions at home.
Nutritional Profile of Chikoo Milkshake
A standard chikoo milkshake made with whole milk, chikoo pulp, and sugar contains:
| Nutrient | Per 250ml serving |
|---|---|
| Calories | 180-220 kcal |
| Carbohydrates | 30-35g |
| Natural Sugars | 20-25g |
| Dietary Fiber | 3-5g |
| Vitamin C | 15% DV |
| Calcium | 20% DV |
Key Nutrients in Chikoo
- Vitamin C: Boosts immunity and skin health
- Dietary fiber: Aids digestion and gut health
- Potassium: Regulates blood pressure
- Iron: Prevents anemia
- Antioxidants: Fights free radicals
Health Benefits of Chikoo Milkshake
1. Boosts Energy Naturally
Chikoo’s natural fructose and sucrose provide instant energy without processed sugars. A study in the Journal of Nutrition shows natural fruit sugars are metabolized slower than refined sugars.
2. Supports Digestive Health
The high fiber content (5g per 100g fruit) prevents constipation. The tannins in chikoo reduce intestinal inflammation, making it beneficial for IBS sufferers.
3. Strengthens Bones
With calcium, phosphorus, and magnesium, chikoo milkshake supports bone density. Pair it with milk for enhanced calcium absorption.
4. Improves Immunity
One chikoo provides 40% of daily vitamin C needs. Combined with zinc from jaggery (a common sweetener), it creates a powerful immune-boosting drink.
Potential Drawbacks
1. High Sugar Content
A large 500ml milkshake can contain 50g+ sugars. The WHO recommends limiting added sugars to 25g daily.
2. Calorie Density
With ice cream or full-fat milk, calories can exceed 400kcal per serving – equivalent to a small meal.
3. Not Ideal for Diabetics
Chikoo has a medium glycemic index (GI 55). Diabetics should consume small portions with protein/fat to slow sugar absorption.
How to Make a Healthier Chikoo Milkshake
Try this balanced recipe (serves 2):
- 2 ripe chikoos (peeled and seeded)
- 1 cup unsweetened almond milk (or low-fat dairy milk)
- 1 tsp jaggery or honey (optional)
- 1/2 tsp cinnamon
- 1 tbsp chia seeds
- Ice cubes (optional)
Blend until smooth. For best results, use a high-powered blender to achieve perfect consistency without adding thickeners.
Variations:
- Protein boost: Add 1 scoop vanilla protein powder
- Vegan version: Use coconut milk and maple syrup
- Digestive aid: Mix in 1/4 tsp ginger powder
When to Drink Chikoo Milkshake
Best consumption times for optimal benefits:
- Morning: Provides sustained energy (pair with nuts)
- Post-workout: Replenishes glycogen stores
- Mid-afternoon: Healthier alternative to coffee
Avoid drinking it late at night due to natural sugar content that may disrupt sleep for some individuals.
Comparison to Other Fruit Milkshakes
| Milkshake Type | Calories (250ml) | Sugar (g) | Fiber (g) |
|---|---|---|---|
| Chikoo | 200 | 22 | 4 |
| Mango | 250 | 30 | 2 |
| Banana | 180 | 18 | 3 |
| Strawberry | 150 | 15 | 3 |
For those watching sugar intake, consider using a blender optimized for low-sugar smoothies to maximize natural flavors without added sweeteners.
Expert Recommendations
Nutritionists suggest:
- Limit to 1-2 servings per week
- Opt for small portions (200ml or less)
- Pair with protein/fat to balance blood sugar
- Choose ripe chikoos for maximum antioxidants
