Phalsa, also known as Grewia asiatica, is a tropical fruit that is commonly found in India, Pakistan, and other Southeast Asian countries. This tiny dark purple berry, with sweet and sour flavours contains anthocyanin flavonoids which are protective against cancer. It is high in potassium, low in sodium and is a good friend of our hearts. Besides protecting our hearts, it purifies blood, regulates blood pressure and cholesterol levels. It is a cooling food that makes it perfect for summers.

Speaking with indianexpress.com, Sanobar Sidrah, Senior Dietician, CARE Hospitals, Nampally, Hyderabad said, “Phalsa is a delicious fruit that can be enjoyed in various forms, including fresh, as sherbet, or added to desserts and salads. Its unique flavour and health benefits make it a delightful addition to your summer diet”.

Nutritional profile of phalsa

While specific nutritional values may vary slightly depending on the source, here is a general overview of the nutritional profile of phalsa per 100 grams:

– Calories: Approximately 50-60 calories
– Carbohydrates: Around 13-14 grams
– Fiber: Roughly 2-3 grams
– Protein: Approximately 0.6-1 gram
– Fat: Less than 0.5 grams
– Vitamin C: A good source of vitamin C, providing around 15-20 milligrams per 100 grams
– Calcium: Approximately 20-30 milligrams
– Iron: Roughly 0.6-0.8 milligrams

Health benefits of phalsa

Phalsa has numerous health benefits. Sidrah shared them as:

1. Rich in antioxidants: Phalsa is rich in antioxidants, which help protect the body against free radicals and reduce oxidative stress.

2. Has cooling properties: Phalsa has cooling effects on the body and can help provide relief during hot summer months.

3. Hydration: Phalsa has high water content, making it a refreshing fruit that helps in maintaining hydration levels.

4. Digestive health: The fibre content in phalsa aids in digestion and helps prevent constipation.

5. Vitamin C boost: Phalsa is a good source of vitamin C, which supports immune function and helps in the production of collagen.

Why is phalsa popular in the summer months

Phalsa fruit and phalsa juice are relished during hot summer months due to their cooling properties. The cooling properties of phalsa fruit are attributed to several factors. Sidrah shared them as:

1. High water content: Phalsa fruit has a high water content, which contributes to its cooling effect. Consuming foods with high water content helps in maintaining hydration and regulating body temperature, making them particularly refreshing during hot summer months.

2. Natural acids: Phalsa fruit contains natural acids such as malic acid and citric acid, which give it a tangy flavour. These acids have a cooling effect on the body by stimulating saliva production and promoting a refreshing sensation.

3. Phytochemicals: Phalsa fruit is rich in various phytochemicals, including flavonoids and anthocyanins, which are known for their antioxidant properties. These compounds can help reduce inflammation and oxidative stress in the body, which can contribute to a feeling of coolness and comfort.

4. Traditional beliefs: In Ayurveda and traditional medicine systems, phalsa is believed to possess cooling properties and is often recommended to combat heat-related disorders. While scientific studies on these traditional claims are limited, they contribute to the perception of phalsa as a cooling fruit.

Phalsa fruit vs phalsa juice

Both phalsa fruit and phalsa sherbet offer similar benefits, such as cooling effects, hydration, and digestive support. Phalsa fruit can be enjoyed as a whole fruit, while phalsa sherbet provides a refreshing and flavorful way to consume the fruit.

“Phalsa sherbet provides a flavourful and thirst-quenching experience, making it a popular choice during the summer season. But for diabetic people it is better to avoid taking phalsa in sherbet form due to the added sweeteners and removal of fibre,” said Sidrah.

Can diabetics consume phalsa?

Phalsa is considered beneficial for managing diabetes due to its low glycemic index and high fibre content. “The low glycemic index means it has a minimal impact on blood sugar levels, making it a suitable fruit choice for those with diabetes. The fibre content helps slow down the absorption of sugar, promoting better blood sugar control,” explained Sidrah.

However, as with any dietary consideration for diabetes management, it is important to consult with a healthcare professional or a registered dietitian for personalised advice.

Things to keep in mind

Below are a few things to keep in mind, as shared by Sidrah, when consuming phalsa.

1. Allergies: Some individuals may be allergic to phalsa, so it’s important to be cautious if you have any known allergies to similar fruits.

2. Pesticide use: When consuming phalsa, choose organic or naturally grown varieties to minimise exposure to pesticides.

3. Variability: The nutritional composition of phalsa can vary slightly depending on factors such as growing conditions and fruit ripeness.

4. Individual needs: While phalsa offers various health benefits, it’s essential to consider your individual health conditions and dietary requirements when incorporating it into your diet.