Drinks & Beverages

Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, give us feedback.

Green · Choose more often

Arabic coffee (gahwa)

qahwa

Unsweetened gahwa is fine — the dates and sweets alongside are what count.

Portion: 2–3 small cups (about 30 g)

Green · Choose more often

Black coffee

kahwa (black), kape

Unsweetened coffee is fine for most people.

Portion: 1 cup (about 240 g)

Green · Choose more often

Calamansi water (no sugar)

calamansi juice

Refreshing without sugar — skip the syrup.

Portion: 1 glass (about 250 g)

Amber · Watch your portion

Coconut water

buko juice, nariyal pani

Natural sugars — better than soft drinks, but not unlimited.

Portion: 1 glass (250 ml) (about 240 g)

Red · Limit / avoid routinely

Cola / soft drink

coke, pepsi, soda

Sugar-sweetened drinks raise glucose fastest of all.

Portion: 1 can (330 ml) (about 330 g)

Amber · Watch your portion

Filter coffee with sugar

kaapi

Reduce the sugar step by step.

Portion: 1 cup (150 ml) (about 150 g)

Green · Choose more often

Green tea

sabz chai, shai akhdar

Unsweetened tea is a good everyday drink.

Portion: 1 cup (about 240 g)

Red · Limit / avoid routinely

Karak tea

karak chai

Evaporated milk and sugar make this a sweet drink.

Portion: 1 cup (200 ml) (about 200 g)

Red · Limit / avoid routinely

Orange juice

aseer, fruit juice

Juice removes fibre — sugar reaches the blood quickly.

Portion: 1 glass (250 ml) (about 250 g)

Green · Choose more often

Salted lassi

chaas, namkeen lassi

Unsweetened yogurt drink — a good alternative to soft drinks.

Portion: 1 glass (250 ml) (about 250 g)

Red · Limit / avoid routinely

Sugarcane juice

ganderi, ganne ka ras

Almost pure sugar — avoid except to treat low blood sugar.

Portion: 1 glass (250 ml) (about 250 g)

Red · Limit / avoid routinely

Sweet lassi

mango lassi, meethi lassi

Sugar-sweetened yogurt drink — raises glucose quickly.

Portion: 1 glass (250 ml) (about 250 g)

Amber · Watch your portion

Tea with milk and sugar

chai, doodh patti

The sugar is the issue — cut down gradually or use a sweetener.

Portion: 1 cup (150 ml) (about 150 g)

Green · Choose more often

Tea with milk, no sugar

sugar-free chai

Tea without sugar is a fine everyday drink.

Portion: 1 cup (150 ml) (about 150 g)

Green · Choose more often

Water

maa, pani, tubig

The best drink — zero sugar, zero calories.

Portion: 6–8 glasses a day (about 250 g)

Amber · Watch your portion

Zero-sugar soft drink

diet cola, zero

Better than regular soda, but water is still the best choice.

Portion: 1 can (330 ml) (about 330 g)