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Cook the rice
Cook the washed and soaked Rice with 1:4 water till it becomes very soft and remove the excess water from it.
Palaiya Arisi
Palaiya Arisi has 72.9 calories per serving (1 Small Cup) — that's 71.6 calories per 100g. It provides 2g protein, 13.4g carbs, and 1.2g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Palaiya Arisi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories72.9 kcal
- Carbs13.4 g (53.5 kcal)
- Protein2.0 g (8.1 kcal)
- Fats1.2 g (11.2 kcal)
Nutrition Label
Palaiya Arisi
- Serving Size1 Small Cup (100 g)
- Calories72.9 kcal
- Carbs13.4 g
- Fiber0.5 g
- Sugar1.3 g
- Protein2.0 g
- Fat1.2 g
- Saturated fat0.8 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.1 g
- Cholesterol0.9 mg
- Sodium146.0 mg
Nutrition per 100g
- Calories71.6 kcal
- Carbs13.1 g
- Fiber0.5 g
- Sugar1.2 g
- Protein2.0 g
- Fat1.2 g
- Cholesterol0.9 mg
- Sodium143.4 mg
1 serving = 101.8g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Milled raw rice
100 Grams
Chillies green - all varieties
10 Grams
Onion small
50 Grams
Whole buffalo milk
100 Milliliter
Salt
0.5 Tea Spoon
Water
400 Milliliter
Curd
50 Grams
Instructions
1
2
Heat the milk
Heat the milk till it is just warm.
3
Add milk and curd
To an earthern pot or a large steel vessel, add the cooked rice, curd, warm milk, onions, green chillies, and salt.
4
Mix well
Mix well and set aside for 8 to 10 hours overnight
5
Serve it
In the morning, mix well and serve as breakfast with some pickle.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Palaiya Arisi | Bambu Ari Koozh | Kambhu koozh | Parla mileta porija |
|---|---|---|---|---|
| Calories | 72.9 kcal | 97.5 kcal | 97.5 kcal | 97.5 kcal |
| Carbs | 13.4 g | 17.1 g | 17.1 g | 17.1 g |
| Protein | 2 g | 3.4 g | 3.4 g | 3.4 g |
| Fat | 1.2 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 0.5 g | 3 g | 3 g | 3 g |
| Sugar | 1.3 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 146 mg | 245.4 mg | 245.4 mg | 245.4 mg |
| Cholesterol | 0.9 mg | 1.6 mg | 1.6 mg | 1.6 mg |
Health Goals Suitability
Weight Loss
At 72.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.9mg) and low saturated fat (0.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~101.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Palaiya Arisi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (145.8-218.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Palaiya Arisi contains 72.9 kcal (2g protein, 13.4g carbs, 1.2g fat). That's 71.6 kcal per 100g. You can track exact portions in the Hint app.
At 72.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palaiya Arisi has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palaiya Arisi is light enough for dinner at 72.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palaiya Arisi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
