Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Upma (1 Serving (120g))

Breakfast

167 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

67 % Ultrahuman Users got an UNSTABLE response

How to consume Banana, Upma without glucose spikes

Portion Control

Limit the amount of banana and upma you consume in one sitting to manage the glucose spike more effectively.

Combine with Protein

Pair your meal with a source of protein like boiled eggs, Greek yogurt, or cottage cheese. This can help slow down the absorption of carbohydrates.

Add Healthy Fats

Include a healthy fat source like a handful of nuts (almonds or walnuts) or a spoonful of nut butter to your meal. This can help stabilize blood sugar levels.

Incorporate Fiber

Add foods high in fiber such as chia seeds or flaxseeds to your upma. Fiber can help slow down the digestion process.

Include Non-Starchy Vegetables

Combine your meal with non-starchy vegetables like spinach, cucumbers, or bell peppers to add volume without a significant impact on blood sugar.

Stay Hydrated

Drink plenty of water throughout the day, especially before your meal, to help your body process the carbohydrates more efficiently.

Monitor Timing

Eat your banana as part of a balanced breakfast or snack rather than on an empty stomach to help moderate the glucose spike.

Physical Activity

Engage in light physical activity, such as a short walk or light stretching, after eating to help your body manage blood sugar levels.

Mindful Eating

Practice mindful eating by consuming your food slowly and savoring each bite. This can help improve digestion and absorption.

Meal Preparation

Consider preparing your upma with alternative cooking methods like steaming or boiling instead of frying to reduce added fats and sugars.