Cucumber (with Peel) (0.5 Cup Slices) and Upma (1 Serving (120g))

Reduce the upma portion and increase cucumber or other non-starchy vegetables; the semolina in upma is more likely to drive the rise than cucumber with peel.

Eat protein and fat with the meal, such as eggs, tofu, paneer, plain unsweetened Greek yogurt, or a small handful of almonds or walnuts.

Add fiber-rich low-starch options to the meal, such as chia seeds, flaxseed, lentils, or chickpeas, while keeping portions modest.

Avoid adding sugar, sweet chutneys, potatoes, bread, or sugary drinks alongside the upma; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if safe for you, to help blunt the post-meal rise.

Check whether the spike is repeatable by testing the same meal with a smaller upma serving and no added high-carbohydrate sides; discuss persistent large spikes with your clinician.