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English Kheer Rice Pudding (1 Serving (113g))
Afternoon Snack
144 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume english kheer rice pudding without glucose spikes
Portion Control
Reduce the serving size of the rice pudding to manage carbohydrate intake better.
Add Protein
Include a source of protein such as Greek yogurt, cottage cheese, or a small handful of nuts like almonds or walnuts to help stabilize blood sugar levels.
Incorporate Healthy Fats
Add a small amount of unsweetened shredded coconut or chia seeds to your kheer. Healthy fats can slow down the absorption of carbohydrates.
Use Alternative Sweeteners
Replace or reduce the amount of sugar in your kheer with natural sweeteners like stevia or monk fruit, which have minimal impact on blood sugar.
Add Fiber
Mix in fiber-rich foods such as ground flaxseeds or psyllium husk to your pudding. Fiber can help slow down the digestion and absorption of carbohydrates.
Pair with a Salad
Eating a small vegetable salad with leafy greens, cucumbers, and tomatoes before enjoying your kheer can help lower the overall impact on your blood glucose.
Use Whole Grains
Substitute white rice with a whole grain option like brown rice or quinoa, which are more slowly digested.
Cinnamon
Add a pinch of cinnamon to your kheer. Cinnamon has been shown to help improve insulin sensitivity and reduce blood sugar spikes.
Pre-Meal Exercise
Engage in a short, light exercise like a brisk walk or stretching for 10-15 minutes before eating your kheer to help improve insulin sensitivity.
Hydrate
Drink a glass of water before eating to help slow down the absorption of sugar into your bloodstream.
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