Upma (1 Serving (120g)) and Coconut Water (1 Cup)

Have a smaller portion of upma and avoid adding sugar, sweet chutneys, or large amounts of potato.

Replace part of the semolina in upma with extra non-starchy vegetables such as spinach, beans, carrots, peas, cauliflower, or capsicum; add protein such as tofu, paneer, egg, or unsweetened Greek yogurt on the side.

Choose plain water or unsweetened buttermilk instead of coconut water; if you have coconut water, limit it to a small serving and drink it with a meal rather than alone.

Start the meal with a salad or cooked non-starchy vegetables, then eat the protein portion before the upma.

Add healthy fats and fiber to the meal, such as peanuts, almonds, chia seeds, flaxseed, or avocado, while keeping portions moderate.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a portion of upma and coconut water that works better for you.