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Kheer (Rice Pudding)
खीर · ఖీర్
Slow-cooked rice simmered in sweetened milk with cardamom and nuts. High GI from white rice and sugar in milk.
70
GI · High GI
0Low (55)Med (69)110+
70
Glycemic Index
24
Glycemic Load
150g
Serving Size
230
Calories
Per serving: 1 small bowl (about 150g)
Nutrition per Serving
34g
Carbs
6g
Protein
8g
Fat
0.6g
Fiber
Tips to Manage Blood Sugar
Swap white rice for broken wheat or millet and reduce sugar to lower the spike. Serve in small portions.
GI Source: Estimated from published research
Lower-GI Alternatives
Try these instead for better blood sugar control
Payasam (Vermicelli/Moong Dal)
पायसम · పాయసం
South Indian pudding of vermicelli or moong dal simmered in sweetened milk with cardamom and cashews. High GI from refined vermicelli and sugar.
South IndianKeralaTamil+1
GL 22220 kcal1 small bowl (about 150g)
Milk (Full Fat)
दूध · పాలు
Whole buffalo or cow milk, consumed daily in most Indian households. Low GI — the fat and protein slow lactose absorption.
North IndianSouth IndianGujarati+1
GL 4150 kcal1 glass
Rasgulla
रसगुल्ला · రసగుల్లా
Spongy cottage cheese balls in sugar syrup. Bengali classic. High GI from the sugar syrup, but slightly better than gulab jamun as it's not fried.
BengaliNorth IndianOdia
GL 20190 kcal2 pieces