Chai (1 Mug (8 Fl Oz)) and Upma (1 Serving (120g))

Breakfast

149 mg/dL avg. peak value

Usually causes a medium spike

3 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Chai, Upma without glucose spikes

Portion Control

Start by reducing the portion size of the chai and upma to help minimize the glucose spike after consumption.

Protein Intake

Incorporate a source of protein with your meal, such as a small serving of nuts like almonds or walnuts, which can help slow down the absorption of carbohydrates.

Incorporate Fiber

Add fiber-rich foods to your meal. Consider adding vegetables to your upma, like peas or spinach, which can help stabilize blood sugar levels.

Healthy Fats

Include healthy fats, such as a small amount of avocado or a few seeds like chia or flaxseed, to your meal to help slow digestion and sugar absorption.

Cinnamon Addition

Sprinkle a little cinnamon into your chai or upma. Cinnamon is known to help with blood sugar regulation.

Hydration

Drink a glass of water before eating to fill up and potentially reduce the amount of food you consume.

Physical Activity

Engage in light physical activity, such as a short walk, post-meal to aid in glucose metabolism and reduce spikes.

Alternative Sweeteners

If you add sugar to your chai, consider using a natural sweetener like stevia to reduce sugar intake.

Meal Timing

Try consuming your meal at a time when you’re likely to be active rather than sedentary, which can help with glucose management.

Mindful Eating

Eat slowly and mindfully, allowing your body time to register fullness and regulate food intake more effectively.