The Hidden Dangers of ‘Healthy’ Indian Juices & Shakes!

juice, shakes, sugary drinks, healthy drinks, nutrition

In India, drinks like mango shakes, sugarcane juice, dry fruit milk, and even herbal smoothies are often seen as health elixirs, passed down through generations and recommended across age groups. As a clinical nutritionist, I highly value the traditional wisdom behind many of these beverages when they are prepared fresh and consumed mindfully.

But there’s a growing disconnect between what’s considered “healthy” and how these juices and shakes are being consumed today. Whether it’s the way they’re prepared, their portion sizes, or how frequently they’re added to diets, many of these well-intentioned drinks are unknowingly sabotaging health goals, especially weight loss, blood sugar balance, and gut health.

Let’s take an honest look at some of the overlooked dangers of popular Indian-style juices and shakes, and how to make more informed choices without giving them up entirely.

1. Juices Without Fibre: Quick Sugar, No Satiety

Fresh fruit juices may seem like a quick way to get vitamins, but once the pulp is removed, you're just left with a sugar-heavy liquid. Even if it's natural sugar, the body processes it quickly, leading to a spike in blood sugar and a crash soon after.

The issue is not the fruit, but how it’s consumed. One orange eaten whole takes time to chew, offers fibre, and keeps you fuller longer. The same orange juice loses its fibre and goes down in seconds, without triggering satiety signals. Multiply this by 3–4 fruits in one glass, and it becomes more of a sugar surge than a nutrient fix.

What to do instead: Add fibre back in. Keep the pulp, or blend instead of juicing. Pair your juice with a protein or healthy fat to slow absorption.

2. Milk-Based Shakes: The Hidden Calorie Bomb

Banana shakes, mango shakes, dry fruit milk - these are staples in any Indian household, especially for children or as energising evening drinks. But most of these shakes combine high-sugar fruits, milk, added sugar, and calorie-dense nuts, all in one glass. While these ingredients are nutritious individually, the total energy load can be excessive.

Many people drink these shakes in addition to full meals, without accounting for the calories. Over time, this can lead to weight gain, insulin resistance, and poor appetite regulation.

Especially for those with PCOS, diabetes, or thyroid issues, milk-based sweet shakes may do more harm than good if not portioned and timed wisely.

What to do instead: Use these shakes as part of a structured meal, not a random meal replacer. Stick to one fruit, use unsweetened milk or plant-based alternatives, and avoid adding sugar or jaggery.

3. Protein Shakes & Fitness Smoothies: Overused and Misunderstood

The rise of gym culture and Instagram wellness trends has introduced a new wave of smoothies and protein shakes. Many gym-goers or weight watchers assume that a smoothie bowl or a protein shake is a “clean” meal, but that’s not always the case.

Pre-made shakes or high-calorie smoothie bowls can:

Be loaded with sweeteners or thickening agents
Lack proper balance (only carbs + protein, but no fibre or fat)
Be misused as meal replacements when they aren’t nutritionally complete

In some cases, they add more stress to the digestive system, especially when taken cold or on an empty stomach.

What to do instead: Understand your activity level and nutritional needs. Not every person requires a protein shake. If used, it should be well-formulated, batch-tested, and ideally guided by a professional. Real food should always be the first choice.

4. Digestive Overload: Wrong Combinations, Wrong Timing

Traditional food wisdom cautions against mixing certain fruits with milk—not because it’s superstition, but because for many people, it can cause bloating, gas, or sluggish digestion.

For instance:

Mango + milk may feel heavy for some
Banana + milk may not suit those with sensitive guts
Mixing multiple dried fruits and nuts into milk can lead to heaviness, especially when consumed late in the evening

These combinations aren't wrong for everyone, but they must be consumed with awareness. Digestion is not just about nutrients, it’s also about how your gut handles the load, the temperature of the drink, and the time of day it’s consumed.

What to do instead: Simplify. Use fewer ingredients. Keep such drinks warm or at room temperature. Avoid late-night consumption of rich shakes.

5. Children's Shakes: Forming Sweet Habits Early

Parents often offer children dry fruit shakes, chocolate milk, or fruit milkshakes out of concern for their growth. While these may be nutrient-dense, repeated use can shape a child's preference for sweet, milk-based drinks, leading to a reduced interest in real food.

These shakes also delay chewing habits and texture exploration, which are essential for developing proper eating behaviour. A child who’s full on milkshakes may refuse roti, vegetables, or dal, not because they dislike them, but because their stomach is already full.

What to do instead: Limit shakes to 2–3 times a week. Offer whole fruits, use natural ingredients like soaked raisins, dates, or nut pastes without sugar.

6. Energy Displacement: Liquid Calories That Add Up

The most underestimated issue with juices and shakes is how easily they add calories without creating fullness. Unlike solid food, drinks don’t require chewing, have lower satiety, and are often consumed in large glasses.

It’s not unusual to see someone having a mango shake just after their breakfast, or sipping on sugarcane juice, thinking it’s a healthy choice, without realising they’ve added 300–400 calories to their day. Over a week, this can derail fat loss or blood sugar control goals.

What to do instead: Be conscious. Ask yourself, do I need this now? Am I hungry or just thirsty? Would a piece of fruit or a cup of buttermilk be more satisfying? Are you allowing enough time between each meal? Understand how digestion works and stay mindful of how your body responds to the food you eat.

How to Consume Juices & Shakes Mindfully

Mindful Habits	What to Avoid
Drink juice unstrained, not on an empty stomach, to avoid a sugar spike.	Drinking juices as a breakfast substitute
Use single fruits, retain fibre, add seeds or spices	Mixing too many fruits or straining the pulp
Limit shakes to 2–3 times a week unless advised	Using them daily as “nutrient boosters” without eating other foods is a mistake
Ensure they complement your meal plan	Drinking shakes on top of a full meal
Serve kids smaller portions, use nut pastes	Making sweet shakes a daily routine

7. Bottled “Health” Juices: Marketing vs. Reality

In recent years, store-bought juices labelled as cold-pressed, natural, or fortified have flooded the market. While convenient, these bottled options often come with added sugars, stabilisers, synthetic additives, or preservatives to extend shelf life.

Even if the label says “100% juice,” it might still contain high natural sugar content with little or no fibre. Many also undergo pasteurisation, which can reduce the enzyme and antioxidant profile.

But the key concern is that these drinks are marketed as healthy without the consumer realising how energy-dense or nutritionally shallow they may be. It’s essential to read the food label carefully: check for added sugars (including jaggery, fructose or glucose), preservatives (like sodium benzoate, potassium sorbate), additives (colourants, artificial flavours, thickeners, flavour enhancers) and actual fruit percentage. Just because a juice comes in fancy packaging doesn’t make it superior to homemade, fresh options.

What to do instead: If you opt for packaged juice occasionally, choose ones with no added sugars, check the food label, and look for a short ingredient list. Pay attention to the first three ingredients; if sugar appears in any of them, skip it. And always consume in moderation.

The best option, stick to seasonal, fresh alternatives at home.

It’s Not the Drink, It’s the Context

The problem isn’t with juices or shakes themselves, it’s how, when, and how often we consume them. Even the most nutritious ingredients can lead to issues if overdone, mistimed, or wrongly paired.

As a nutritionist, I always encourage wholesome eating that respects both tradition and science. The key is balance, not fear. If a juice or shake adds joy, energy, and nourishment to your day and fits your goals, there’s no need to remove it. But if it’s become a shortcut or a crutch, it’s time to rethink.