Upma (MTR) (1 Serving) and English Indian Sooji Halwa (1 Serving (200g))

Keep sooji halwa or upma portions small, and avoid having either on an empty stomach.

For halwa, sharply reduce added sugar and sweeten with stevia or monk-fruit sweetener; add chopped almonds, walnuts, or chia seeds for a slower rise.

Make upma with plenty of non-starchy vegetables such as spinach, peas, carrots, cauliflower, beans, or bell peppers, and use more vegetables than sooji.

Pair the meal with protein such as plain Greek yogurt, paneer, eggs, tofu, or unsweetened soy yogurt.

Start the meal with a salad or cooked vegetables, then eat the halwa or upma last rather than first.

Take a brisk 10–20 minute walk soon after eating, and monitor your response to identify a portion size that works for you.