
Chai (1 Mug (8 Fl Oz)) and Upma (1 Serving (120g))
Breakfast
150 mg/dL
avg. peak value
Usually causes a medium spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Chai, Upma without glucose spikes
Portion Control
Reduce the serving size of Chai and Upma to minimize the intake of carbohydrates and sugar.
Add Protein
Include a source of protein such as a boiled egg or some nuts like almonds with your meal to help stabilize blood sugar levels.
Incorporate Fiber
Mix some vegetables like spinach, carrots, or peas into the Upma to increase fiber content, which aids in slowing down sugar absorption.
Opt for Whole Grain
If possible, prepare Upma with whole-grain semolina or consider using alternatives like broken wheat or quinoa.
Limit Sugar
When preparing Chai, reduce the amount of sugar or opt for natural sweeteners like stevia or monk fruit.
Drink Water
Ensure you drink plenty of water before and during the meal to help with digestion and reduce the impact of sugar.
Add Healthy Fats
Include a small amount of healthy fats, like a teaspoon of ghee or olive oil in your Upma, to slow digestion and absorption.
Choose Low-fat Milk
If you use milk for your Chai, opt for low-fat or almond milk to reduce sugar intake.
Mindful Eating
Eat slowly and savor your food to give your body time to process and respond to the meal.
Regular Activity
Engage in light physical activity, such as a short walk, after your meal to help manage glucose levels.

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