Homemade - Kheer (Rice Pudding) (1 cup)

Reduce the serving size of kheer and eat it after a balanced meal rather than on an empty stomach.

Use less added sugar; sweeten with cinnamon, cardamom, vanilla, or a small amount of a non-caloric sweetener instead.

Replace part or all of the rice with cooked barley or steel-cut oats for a slower rise in blood sugar.

Add chia seeds, ground flaxseed, almonds, pistachios, or walnuts to increase fiber, protein, and healthy fats.

Use unsweetened milk or plain Greek yogurt instead of sweetened condensed milk, and avoid sweetened toppings.

Take a 10–20 minute easy walk after eating the kheer to help lower the post-meal rise.