Nutritional Facts of Paal Payasam, South Indian Rice Kheer

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Paal Payasam, South Indian Rice Kheer

How many calories does one serving of Paal Payasam have?

One serving of Paal Payasam gives 408 calories. Out of which carbohydrates comprise 174 calories, proteins account for 44 calories and remaining calories come from fat which is 139 calories. One serving of Paal Payasam provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

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paal payasam is a South Indian rice kheer which is a Kerala style paal payasam.

paal payasam is a must-serve item during South Indian festivals, weddings and other auspicious occasions. Made of rice cooked in full-fat milk and sweetened with sugar, this South Indian rice kheer has a very rich flavour and creamy texture, which are boosted further by spices like cardamom and saffron.

This South Indian rice kheer is something that kids and adults look forward to enjoying on special occasions. It is also one of the offerings made at Kerala temples, and you can find a long queue of people waiting at the prasad counter after mid-morning puja time to buy a portion of this Kerala style paal payasam.

In temples, the Indian rice kheer is cooked in large, heavy-bottomed bronze vessels, which gives it an even more intense flavour and richer texture.



Tips to make the perfect South Indian rice kheer. 1. Rinse a deep non-stick pan with ¼ cup of water and quickly simmer it for 2-3 minutes. This will prevent milk from burning from the bottom as the water forms a protective layer between the pan and milk. Also, it is advisable to use a heavy bottom pan to make Indian desserts like basundikheerrabdi. 2. Stir it occasionally to avoid milk from sticking to the bottom of the pan or browning. It is very important to use full-fat milk as it will provide the rice-kheer a rich and creamy texture. 3. Cook South Indian Rice Kheer on a slow flame for 7 minutes while stirring and scraping the sides of the pan occasionally.

Is Paal Payasam healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients of paal payasam.

What's good in paal payasam.

1. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach rpoblems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom

Saffron (Kesar) : Saffron is widely used in Ayurvedic remedies for a range of conditions from arthritis and asthma to infertility and impotence. Saffron has a reputation for strengthening the stomach and promoting its functioning.

What's the problem in Paal Payasam?

1. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

2. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Can diabetics, heart patients and over weight individuals have Paal Payasam?

No, this recipe is not good for diabetics, heart and weight loss.  Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

What is a healthier Indian dessert option ?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Also Dry fruits stuffed dates is healthy. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery,  oats and dates kheer and anjeer and mixed nuts barfi.

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

Try a jowar based Indian dessert which is a complex carb and will be absorbed slowly in the blood stream. The jowar apple sheera recipe is made with the addition of cows milk and apples and sweetened with honey.

Jowar Apple Sheera, Healthy Indian Sweet

Jowar Apple Sheera, Healthy Indian Sweet

Can healthy individuals have Paal Payasam?

No. Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Paal Payasam is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 408 calories that come from Paal Payasam?

Walking (6 kmph) = 2 hrs 2 mins

Running (11 kmph) = 41 mins

Cycling (30 kmph) = 54 mins          

Swimming (2 kmph) = 1 hr 10 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy408 cal20%
Protein10.9 g20%
Carbohydrates43.4 g14%
Fiber0.4 g2%
Fat15.5 g23%
Cholesterol38 mg10%
VITAMINS
Vitamin A380 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C2.4 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)14.2 mcg7%
MINERALS
Calcium499.8 mg83%
Iron0.6 mg3%
Magnesium54.8 mg16%
Phosphorus326 mg54%
Sodium45.7 mg2%
Potassium226.1 mg5%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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