Homemade - Upma (1 grams) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the upma portion and add plenty of non-starchy vegetables such as peas, beans, carrots, capsicum, spinach, or cabbage; include peanuts or paneer for more protein and fat.

Have a small bowl of plain unsweetened curd or Greek yogurt alongside the meal to help slow the rise in glucose.

Use less sugar in tea stepwise, such as cutting it by half first; flavor with cinnamon, cardamom, ginger, or vanilla instead.

Choose milk tea without biscuits, toast, or other refined-flour snacks, which can add to the overall glucose rise.

Eat the protein- and vegetable-rich parts of the meal first, then have the upma more slowly rather than finishing it quickly.

Take a 10–20 minute easy walk after eating, if it is safe and appropriate for you.