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

Reduce the upma portion and add more non-starchy vegetables such as spinach, peas, carrots, beans, or cauliflower to increase fiber and slow absorption.

Make chai without added sugar; use cinnamon, cardamom, or a non-caloric sweetener if needed.

Have a protein side with the meal, such as a boiled egg, plain unsweetened yogurt, paneer, or roasted chana.

Add a small serving of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, rather than having chai and upma alone.

Avoid drinking chai on an empty stomach; eat the protein or vegetable component first, then have the upma.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.