Upma (1 Serving (120g)) and Egg White (1 Large)

Reduce the Upma portion and add more non-starchy vegetables such as spinach, mushrooms, cauliflower, bell peppers, or zucchini to increase volume and fibre without adding many rapidly absorbed carbohydrates.

Keep the egg whites, but pair the meal with a protein and fat source such as whole egg, paneer, tofu, or a small handful of almonds or walnuts; this can slow the meal’s glucose rise.

Choose a vegetable-heavy Upma preparation and avoid adding potatoes, sugar, sweet chutneys, or large amounts of sev/mixtures alongside it.

Start the meal with a fibre-rich salad containing cucumber, tomato, leafy greens, and lemon or vinegar, then eat the Upma after the eggs and vegetables.

Avoid having Upma with fruit juice, sweetened tea/coffee, or other carbohydrate-heavy foods; choose water, unsweetened tea, or plain buttermilk instead.

Take a 10–20 minute easy walk after eating and track your response to smaller portions or different Upma recipes to identify the amount you tolerate best.