Homemade - Semiya Upma (1 cup)

Reduce the semiya portion and bulk the upma with non-starchy vegetables such as spinach, mushrooms, cauliflower, French beans, zucchini, or capsicum.

Add a substantial protein source to the meal, such as eggs, paneer, tofu, Greek yogurt, or cooked lentils, rather than eating semiya upma alone.

Use a smaller amount of oil but include a measured topping of peanuts, almonds, or seeds to slow digestion and improve fullness.

Avoid adding potato, sugary chutneys, sweetened beverages, or fruit juice alongside the upma; choose water, unsweetened tea, or buttermilk instead.

Eat the upma after a salad or a small serving of vegetables and protein, rather than starting the meal with semiya.

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