Upma (1 Serving (120g))

170 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

82%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Upma without glucose spikes

Combine with Protein

Pair your Upma with a protein source such as a boiled egg, Greek yogurt, or paneer. This can help slow down the digestion and absorption of carbohydrates.

Add Fiber-rich Vegetables

Incorporate vegetables like spinach, bell peppers, carrots, or peas into your Upma. The fiber content in these vegetables can help stabilize blood sugar levels.

Include Healthy Fats

Add a small amount of healthy fats, such as avocado slices or a handful of nuts like almonds or walnuts. This can help slow the release of glucose into the bloodstream.

Opt for a Smaller Portion

Reduce the portion size of Upma you consume to manage the overall carbohydrate intake and prevent a large spike in glucose levels.

Drink Water or Herbal Teas

Ensure you are well-hydrated by drinking water or herbal teas alongside your meal, which can aid in digestion and help moderate blood sugar spikes.

Add Lentils or Legumes

Include a small portion of lentils or legumes, like chickpeas or black beans, in your meal. These are excellent sources of protein and fiber.

Incorporate Whole Grains

If possible, prepare your Upma with whole grains like quinoa or buckwheat instead of semolina, as they digest more slowly.

Stay Active

Engage in light physical activity such as a short walk after your meal. This can help your body utilize glucose more effectively.

Mindful Eating

Eat slowly and mindfully, savoring each bite. This can improve digestion and help in better blood sugar control.

Monitor Your Response

Keep track of how different additions and modifications to your Upma affect your glucose levels to find the best combination for your body.

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