Is Khus Sharbat Healthy? Benefits, Risks, and Alternatives

December 5, 2025 •

4 min read

According to research published in hot regions of India, regular consumption of vetiver-based products during summer may reduce symptoms of heatstroke due to its natural cooling properties. Khus sharbat, a traditional beverage made from vetiver roots, is often considered a refreshing summer drink, but its overall health depends largely on its preparation and sugar content.

Quick Summary

This guide explores the health aspects of khus sharbat, examining the benefits derived from natural vetiver roots versus the drawbacks of added sugars in commercial versions. We analyze its potential effects on hydration, digestion, and stress, comparing it with other summer drinks and providing options for healthier preparation.

Key Points

Natural Cooling Agent: Derived from vetiver grass, khus sharbat provides a natural cooling effect that can help regulate body temperature and prevent heatstroke.
High Sugar Content in Commercial Versions: Many commercially available khus syrups are loaded with refined sugar, artificial colors, and preservatives, which can negate the natural benefits and lead to weight gain and blood sugar spikes.
Rich in Antioxidants: Natural khus contains antioxidants that help protect the body from free radicals and support a stronger immune system.
Aids Digestion and Detoxification: Khus is known in Ayurvedic traditions to soothe the digestive system, act as a mild diuretic, and assist in flushing out toxins.
Can Have Calming Effects: The sedative properties of vetiver can help calm the nervous system, reduce stress, and improve sleep quality.
Best When Homemade: To ensure a healthy version, prepare khus sharbat at home using vetiver root extract and natural sweeteners to control sugar intake and avoid artificial additives.
Important for Diabetics to Check Labels: Due to high sugar content, people with diabetes should either choose sugar-free versions or consume commercial options with extreme caution.

The question, "Is khus sharbat healthy?" is a nuanced one with an answer that depends heavily on how it is prepared. The core ingredient, khus (or vetiver) grass, offers a range of documented health benefits, but these can be negated by the significant amount of added sugar found in most commercially produced syrups. Understanding this distinction is key to enjoying this traditional beverage in a truly healthy way.

The Health Benefits of Vetiver Root

At its core, khus sharbat is derived from the roots of vetiver grass (Chrysopogon zizanioides), a plant with a long history of use in Ayurvedic medicine. The natural extracts from these roots are praised for several wellness-promoting properties, especially during hot weather.

Natural Cooling Agent: Vetiver is highly regarded for its ability to lower body temperature, providing relief from scorching summer heat and preventing conditions like heatstroke and dehydration.
Rich in Antioxidants: The root extracts contain antioxidants that help protect the body from damage caused by free radicals, which can contribute to aging and chronic diseases.
Aids Digestion: As an Ayurvedic remedy, khus is known to soothe the digestive tract and act as a mild diuretic, assisting in the detoxification process and reducing symptoms like bloating and indigestion.
Calming Properties: Vetiver is also used in aromatherapy for its sedative qualities. When consumed, it can help calm the nervous system, potentially relieving stress, anxiety, and improving sleep quality.
Boosts Blood Circulation: Khus is a good source of iron, manganese, and Vitamin B6, which are essential nutrients that support healthy blood flow and help regulate blood pressure.

The Problem with High Sugar Content

While the natural elements of khus are beneficial, the health quotient of khus sharbat is compromised by commercial production methods. The thick, green syrup sold in stores is often loaded with refined sugar, artificial coloring, and preservatives.

Excessive Calories: A single serving of commercial khus sharbat can contain a significant amount of sugar, contributing to excessive calorie intake and weight gain. For example, some brands report up to 68 grams of sugar per 100g, making a glass equivalent to consuming a small dessert.
Blood Sugar Spike: The high concentration of simple sugars can cause a rapid spike in blood glucose levels. This is particularly concerning for individuals with diabetes or those at risk of developing it.
Inflammatory Effects: Regular consumption of high-sugar drinks is linked to inflammation in the body and can lead to conditions like obesity and heart disease over time.

Khus Sharbat vs. Other Summer Drinks

To better understand the health implications of khus sharbat, let's compare its typical commercial version to other popular summer beverages.


Feature	Commercial Khus Sharbat	Fresh Lemonade (Nimbu Pani)	Water	Sugary Soda (e.g., Cola)
Primary Benefit	Cooling effect, antioxidants from vetiver root extract.	High Vitamin C content, hydration.	Pure hydration, zero calories.	Temporary energy boost (sugar rush).
Sugar Content	Very high (added sugar), often 44-68g per 100g.	Moderate to high, depending on preparation.	Zero.	Extremely high, typically over 30-40g per 12oz can.
Calorie Count	High, primarily from added sugars.	Variable, depending on sugar added.	Zero.	High, adds to overall daily intake.
Nutritional Value	Derived from natural khus root, but diminished by additives.	Vitamins, particularly C.	Essential minerals (if mineral water).	Virtually zero nutritional value.
Additives	Often contains artificial colors and preservatives.	Minimal to none.	None.	Artificial flavors, colors, and phosphoric acid.

How to Make Khus Sharbat a Healthier Choice

To maximize the health benefits of khus while avoiding the pitfalls of commercial syrups, consider making a homemade version. This allows you to control the ingredients and significantly reduce sugar intake.

Homemade Khus Sharbat Recipe

Ingredients:

1 part homemade khus syrup or vetiver root extract
4 parts chilled water
Honey or a natural sweetener (e.g., stevia) to taste
Fresh mint leaves
A squeeze of fresh lemon or lime juice
Soaked basil seeds (optional, for fiber)

Method:

If using vetiver roots, soak them in water overnight to extract the essence.
Combine the khus syrup (or vetiver extract), chilled water, and sweetener of your choice.
Add fresh mint leaves and a squeeze of lemon juice for a refreshing zing.
Mix thoroughly and pour into glasses over ice cubes.
For extra texture and fiber, add soaked basil seeds.

Conclusion: Mindful Consumption is Key

Is khus sharbat healthy? The answer is yes, with a significant caveat. The inherent properties of vetiver grass make a fantastic, natural coolant with numerous health benefits, from antioxidant protection to stress relief. However, the health value of most commercial khus sharbats is severely undermined by high sugar content and artificial additives. For a genuinely healthy and refreshing experience, the best approach is to make your own at home, controlling the amount of sugar and enjoying the full benefits of the vetiver root.

Additional Considerations for a Healthier Lifestyle

Portion Control: Even with a homemade, low-sugar version, moderation is important as a part of a balanced diet.
Hydration Focus: While khus sharbat can contribute to hydration, it should not replace plain water as your primary fluid source.
Alternative Sweeteners: Explore alternative sweeteners like honey, stevia, or jaggery for a more wholesome and controlled sweetness.
Look for Natural Brands: If you must buy a commercial product, seek out brands that specify "no added sugar" or "made with natural ingredients" to minimize exposure to artificial preservatives and sweeteners.

Enjoying khus sharbat mindfully can make it a beneficial part of your routine, especially during the hot summer months. The key is to prioritize the goodness of the vetiver root and minimize the negative impact of refined sugar.

Source: NDTV Food - 5 Benefits Of Having Khus Sharbat In Summers

Frequently Asked Questions

Khus sharbat can help with weight management by aiding digestion and detoxification. However, commercial versions with high sugar content can contribute to weight gain. A homemade, low-sugar version is a better option for weight loss.

While homemade khus sharbat is generally safe for daily consumption, especially in hot weather, commercial versions with high sugar should be limited. People with conditions like diabetes should monitor their sugar intake closely.

The natural benefits of khus include boosting blood circulation, providing antioxidants, aiding digestion, and offering a calming effect. It is also an effective natural coolant.

Many commercial khus syrups contain artificial green food coloring to give them their characteristic color. When making it at home, you can choose to omit this additive.

Yes, vetiver, the root used to make khus, has sedative properties that can help calm the nervous system and promote better sleep, particularly for those with anxiety or sleep disorders.

Homemade khus sharbat is generally healthier as it allows you to control the amount and type of sugar used, and you can avoid the artificial flavors and preservatives common in commercial products.

This is a common point of confusion. Khus refers to vetiver grass and its roots used for the sharbat, while khus khus refers to poppy seeds, an entirely different ingredient used in cooking and traditional medicine.