Masti Spiced Buttermilk (Amul) (1 Serving)

Choose an unsweetened, lower-carbohydrate buttermilk option; check the label for added sugar, maltodextrin, or sweetened flavoring.

Reduce the serving size and sip it slowly with a meal rather than drinking it alone or when very hungry.

Pair it with protein and fat, such as a boiled egg, paneer, tofu, or a small handful of almonds or walnuts.

Add fiber-rich sides such as cucumber, leafy salad, chia seeds, lentils, or chickpeas.

Avoid having it alongside rapidly absorbed carbohydrate foods, including sweet snacks, white bread, rice dishes, or sugary drinks.

Take a 10–20 minute easy walk after drinking it, and retest with a smaller serving to see whether your response improves.