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.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Swap white rice for broken wheat or millet and reduce sugar to lower the spike. Serve in small portions.
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.
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.
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.