Chai (1 Mug (8 Fl Oz)) and Upma (1 Serving (120g))
Breakfast
147 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
Balance with Protein and Healthy Fats
Include a source of protein and healthy fats with your meal. Consider adding nuts like almonds or cashews to your upma or having a side of Greek yogurt.
Increase Fiber Intake
Add fiber-rich vegetables to your upma, such as spinach, bell peppers, or tomatoes. Fiber helps slow down the absorption of glucose.
Portion Control
Be mindful of portion sizes. Eating smaller portions can help manage glucose levels more effectively.
Choose Whole Grains
If possible, use whole grain or multigrain options for making upma. Whole grains digest more slowly and can lead to a gradual increase in glucose levels.
Incorporate Legumes
Consider adding cooked lentils or chickpeas to your upma. They provide additional protein and fiber, which can help stabilize blood sugar levels.
Include a Salad
Pair your meal with a small side salad made of leafy greens, cucumbers, and carrots. The added fiber will aid in slowing down glucose absorption.
Stay Hydrated
Drink plenty of water throughout the day. Proper hydration can support overall metabolism and glucose regulation.
Physical Activity
Engage in light physical activity such as a short walk after your meal. This can help your body use glucose more efficiently.
Herbal Alternatives
When making chai, consider using herbal tea or decaffeinated options with natural sweeteners like stevia, if needed, instead of sugar.
Mindful Eating
Eat slowly and mindfully, savoring each bite. This practice can aid in better digestion and help prevent overeating.
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