Upma (1 Serving (120g)) and Almonds (1 Almond)

Reduce the upma portion and avoid second helpings; keep almonds to a small handful rather than eating a large quantity at once.

Add protein to the meal, such as eggs, plain Greek yogurt, tofu, or paneer, to slow absorption and improve fullness.

Mix plenty of non-starchy vegetables into upma, such as spinach, peas, carrots, beans, capsicum, cauliflower, or zucchini.

Choose a higher-fiber version of upma by using more vegetables and adding lentils or chickpeas in a moderate portion.

Avoid pairing the meal with sweetened tea, juice, sugary chutneys, or desserts; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help lower the post-meal rise.