Aam panna, a tangy and refreshing summer drink made from raw mangoes, is a staple in many Indian households during the scorching summer months. Umang Malhotra, clinical dietitian at Fitelo, shared that it is prepared with raw mango pulp, mint, roasted cumin, black salt, and sometimes a bit of jaggery. This vibrant green drink is cherished not just for its taste but also for its cooling, hydrating, and electrolyte-restoring properties. It also helps reduce body heat, and aid digestion—making it a natural remedy against the harsh effects of summer.
To cut through the acidity, people tend to add a pinch of sugar into the mix. However, Malhotra said that adding refined white sugar to aam panna can quietly undo many of its health benefits.
“While sugar might enhance the flavor and appeal to those with a sweet tooth, it actually works against the body’s hydration mechanism. Refined sugar increases insulin levels, which in turn causes the kidneys to flush out more sodium and water. This results in a net loss of electrolytes and fluid ironically, the very thing aam panna is meant to replenish,” he said.
In fact, he added that sugar causes an osmotic effect in the body, drawing water out of cells into the bloodstream to dilute excess glucose, thereby dehydrating cells and tissues at a deeper level. “Excessive sweetness dulls the drink’s ability to soothe the gut and can even contribute to bloating and indigestion,” said the dietitian.
To cut through the acidity, people tend to add a pinch of sugar into the mix (Source: Freepik)
To truly enjoy the benefits of aam panna, Malhotra recommended that it is best to avoid refined sugar altogether. Instead let the natural tang of the mango shine through. Adding ingredients like roasted cumin, mint, and black salt not only enhances the flavor but also boosts the drink’s digestive and cooling properties.
Here’s a quick recipe to enjoy this cooling drink:
Ingredients:
Raw mango – 500 grams
Sugar – 500 grams
Mint leaves – 1 cup
Sweet tulsi leaves – 1/2 cup (optional)
Salt – 2 tsp
Black salt – 2 tsp
Roasted cumin – 2 tsp
Black pepper – 1 or 2 tsp
Cardamom – 7 to 8
Ginger – 1 inch piece
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Method:
- Wash the mangoes and cut it in small chunks.
- Take one big vessel and place mango chunks, chopped ginger, cardamom, black pepper and 1/2 cup water into it. Cover and place it over flame for heating.
- After it simmers, cook for 4 to 5 more minutes on medium flame. Check the mangoes, pulp has turned soft now. Turn off the flame now. Take out the cooked pulp in a bowl.
- Take sugar and 1 cup water in a vessel to make sugar syrup. Cook on low flame until sugar melts.
- Place mint leaves, tulsi leaves, mango pulp, cumin seeds, plain salt, black salt in the mixture jar and ground to make a paste.
- Now add this paste in sugar syrup and allow it to cook. Check the sugar syrup now. If it has turned gooey in texture then panna is ready. Turn off the flame.
- Allow the mango panna to cool. Strain the panna, when it cools. Ground the thick masala granules again in the mixture grinder left over the sieve. Add that again in the panna.
Finally take 2 to 3 tbsp mango panna in a glass, add water and some ice to it and the mango panna is ready to be served.
