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Pericham Paal Shake
Pericham Paal Shake has 329.4 calories per serving (1 Glass) — that's 137 calories per 100g. It provides 7.8g protein, 44.6g carbs, and 13.3g fat. With a low glycemic index (GI: 54), this recipe is suitable for PCOS. The 2.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Pericham Paal Shake in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories329.4 kcal
- Carbs44.6 g (178.5 kcal)
- Protein7.8 g (31.3 kcal)
- Fats13.3 g (119.6 kcal)
Nutrition Label
Pericham Paal Shake
- Serving Size1 Glass (240 g)
- Calories329.4 kcal
- Carbs44.6 g
- Fiber2.7 g
- Sugar34.0 g
- Protein7.8 g
- Fat13.3 g
- Saturated fat9.3 g
- Mono unsaturated fat3.9 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium60.8 mg
Nutrition per 100g
- Calories137.0 kcal
- Carbs18.6 g
- Fiber1.1 g
- Sugar14.1 g
- Protein3.3 g
- Fat5.5 g
- Cholesterol0.0 mg
- Sodium25.3 mg
1 serving = 240.5g
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Honey
1 Tea Spoon
Dates processed
75 Grams
Whole buffalo milk
400 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it smooth
Add the dates to a blender or mixer jar. Add a teaspoon of honey, a pinch of cinnamon powder, and milk. Blend to a smooth consistency.
3
Serve it
Pour into a cup or mason jar. Enjoy immediately, or store in the fridge for up to 24 hours.
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Pericham Paal Shake | Dalchini sah doodh | Karutha Paal | Milk with cinnamon |
|---|---|---|---|---|
| Calories | 329.4 kcal | 110.5 kcal | 110.5 kcal | 110.5 kcal |
| Carbs | 44.6 g | 9.3 g | 9.3 g | 9.3 g |
| Protein | 7.8 g | 3.7 g | 3.7 g | 3.7 g |
| Fat | 13.3 g | 6.5 g | 6.5 g | 6.5 g |
| Fiber | 2.7 g | 0.7 g | 0.7 g | 0.7 g |
| Sugar | 34 g | 5.3 g | 5.3 g | 5.3 g |
| Sodium | 60.8 mg | 29.8 mg | 29.8 mg | 29.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 329.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 54). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.8g 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
Watch your intake — saturated fat (9.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (54) with 2.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production.
Portion Guidance
Weight Loss
1 Glass (~240.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~240.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Reduce calories
Reduce serving size by 25% to save ~82.4 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Pericham Paal Shake stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (658.9-988.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Pericham Paal Shake contains 329.4 kcal (7.8g protein, 44.6g carbs, 13.3g fat). That's 137 kcal per 100g. You can track exact portions in the Hint app.
At 329.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 54). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pericham Paal Shake has 7.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Pericham Paal Shake at 329.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Pericham Paal Shake is moderate 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.
Low GI (54) with 2.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
