Evidence-based|Sources: NIH, WHO, AHA, AGS clinical guidelines|Updated 2026

Ingredients & ratios

Base (per serving ~250 ml)

  • Plain yogurt/curd (unsweetened, low-fat or regular): Âœ cup (120 ml)
  • Cold water: 1–1ÂŒ cups (240–300 ml) for a 1:2–1:2.5 yogurt:water ratio
  • Turmeric (tiny pinch) or roasted cumin (pinch), optional
  • Fresh mint 2–3 small leaves, finely chopped (optional)
  • No sugar, no added salt

Thinner = easier to sip. Add ice only if it doesn’t trigger reflux.

What to use

  • Set curd or Greek-style thinned with water
  • Lactose-free yogurt if sensitive
  • Probiotic yogurt (plain) is a good option

Step-by-step

Whisk method (no blender)

  1. Whisk yogurt until smooth.
  2. Add cold water gradually (1–1ÂŒ cups), whisking to a light, frothy drink.
  3. Add a pinch roasted cumin or tiny pinch turmeric if desired.
  4. Serve chilled. Avoid added salt/sugar.

Blender method

  1. Combine yogurt and water. Pulse briefly—avoid over-foaming.
  2. Stir in optional mint (fine). Skip mint if it triggers reflux.
  3. Pour into a glass; sip slowly.

For a very light “chaas,” use up to a 1:3 ratio (Âœ cup yogurt : 1Âœ cups water).

Swaps by condition

Diabetes (Type 2)

  • No sugar. If sweetness is needed, a drop or two of stevia can be used—optional.
  • Keep to ~200–250 ml per sitting and pair with a meal or high-fiber snack.
  • Greek yogurt thinned gives a little more protein per sip.

Heart & BP

  • Do not add salt. Flavor with cumin/mint instead.
  • Use low-fat yogurt to keep saturated fat lower.

CKD (Kidney)

  • Dairy adds potassium & phosphorus. Keep portions small as advised (e.g., 100–200 ml).
  • Avoid salty seasonings; discuss yogurt frequency with your renal dietitian.

Reflux (GERD)

  • Serve cool, not icy. Skip mint/pepper if they trigger symptoms.
  • Avoid close to bedtime; sip slowly.

Lactose sensitivity

  • Use lactose-free yogurt or try small amounts first.
  • Fermented curd is often better tolerated than milk.
Hydration note: Helpful in hot weather—spread intake across the day rather than large glasses at night.

Nutrition snapshot (per ~250 ml serving, approx.)

NutrientAmountNotes
Calories60–90 kcalHigher with full-fat yogurt
Carbohydrate6–8 gFrom lactose; no added sugar
Protein3–5 gMore if starting with Greek yogurt
Fat2–3 gUse low-fat to reduce
Sodium<120 mgWithout added salt
Potassium250–350 mgCount toward CKD limits

Estimates only; brands and dilution ratio vary. Follow your clinician/dietitian plan.

Timing & safety tips

  • Best time: mid-morning or afternoon; avoid large glasses late evening if night urination is an issue.
  • Medicine spacing: Dairy can interfere with some antibiotics (e.g., quinolones/tetracyclines). Keep a few hours apart.
  • Cold-chain: Keep yogurt refrigerated; discard if left out too long.
For added flavor without salt/sugar: a pinch roasted cumin, squeeze of lemon (if tolerated), or tiny ginger.

Quick answers (FAQ)

Is unsweetened lassi OK for diabetes?

Yes—keep portions modest (≈200–250 ml) and avoid sugar. Pair with meals or fiber for steadier response.

Salted chaas vs this version?

This recipe skips salt to support BP/kidneys. Use cumin/mint/ginger for flavor.

Can I add ice?

Small amounts are fine if reflux isn’t triggered. Cool (not icy) is easier on sensitive stomachs.

How long does it keep?

Refrigerate up to 24 hours. Stir before serving; discard if sourness or separation seems off.

Medical DisclaimerThis article is for educational purposes only and is not a substitute for professional medical advice. Always consult your doctor before starting supplements or changing medications. Learn about our editorial process.
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