Verdict for Type 2 Diabetes
LimitNot really. Kheer is best kept occasional with diabetes. Rice plus milk plus sugar, cooked down to concentrate all three. Make it with samak rice and dates instead of sugar.
Is kheer good for diabetes?
Limit
Not really. Kheer is best kept occasional with diabetes. Rice plus milk plus sugar, cooked down to concentrate all three. Make it with samak rice and dates instead of sugar.
Swipe for more →
Kheer: glycemic index and serving
| Glycemic index | ≈ 78 (High) |
|---|---|
| Typical serving | 1 piece |
| Glycemic load | ≈ 20 per serving (High) |
Sweet and diabetes
Indian sweets combine refined flour or milk solids with a large sugar load, which is why a single piece can move post-meal glucose more than a full meal.
Better swaps if you have diabetes
One of the best fruits available in India for blood sugar.
Low GI, high soluble fibre, widely available.
Low GI, high antioxidant.
Can I eat kheer every day with diabetes?
Daily is not a good idea. Rice plus milk plus sugar, cooked down to concentrate all three. Keep it occasional — make it with samak rice and dates instead of sugar.
What is the glycemic index of kheer?
Kheer has a glycemic index of approximately 78, which puts it in the high range. At a typical serving of 1 piece, the glycemic load works out to about 20 — high. Glycemic load is the more useful number, because it accounts for how much you actually eat.
What should I eat kheer with if I have diabetes?
Make it with samak rice and dates instead of sugar. As a general rule, adding protein — curd, eggs, sprouts, paneer or nuts — to any carbohydrate meaningfully lowers the glucose response of the whole meal.
More on kheer
Your Type 2 Diabetes diet, planned end to end
Plate.Fit builds a full Indian meal plan around your condition — and answers this same question for everything on your plate.
7-day free trial · Cancel anytime · No credit card upfront.
7-day free trial. Then ₹199/mo or ₹999/yr.
Medical disclaimer
This is general dietary information, not medical advice. If you take insulin or a sulfonylurea (glimepiride, glipizide, gliclazide), reducing your carbohydrate intake — or adding foods like bitter gourd or fenugreek that lower glucose on their own — can cause hypoglycemia. Talk to your doctor before making changes, and monitor your glucose while you do.
Plate.Fit provides diet recommendations and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified medical practitioner before starting a new diet, especially if you are pregnant, nursing, taking medication, or have a chronic health condition.