English Indian Rose Milk (1 Glass)

Choose an unsweetened or lightly sweetened rose milk, and ask for reduced syrup or sugar; avoid condensed milk and sweetened rose syrup when possible.

Have a protein- and fiber-containing snack first, such as plain Greek yogurt, a small handful of almonds, or roasted chickpeas, before drinking rose milk.

Use lower-sugar milk bases such as unsweetened soy milk or plain dairy milk instead of sweetened flavored milk.

Keep the serving small (for example, half a glass) and sip it slowly rather than drinking a large portion quickly.

Avoid having rose milk on an empty stomach; drink it alongside a balanced meal containing vegetables, protein, and healthy fats.

Take a 10–20 minute easy walk after having it, if safe and appropriate for you.