Homemade - Upma (1 grams)

Breakfast

161 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

77 % Ultrahuman Users got an UNSTABLE response

How to consume Homemade - Upma without glucose spikes

Portion Control

Reduce the serving size of the Upma you consume. Eating smaller portions can help manage glucose levels more effectively.

Balance Your Plate

Include protein-rich foods such as boiled eggs or grilled chicken alongside your Upma to help slow down carbohydrate absorption.

Add Healthy Fats

Incorporate healthy fats like avocado slices or a handful of nuts (e.g., almonds or walnuts) to your meal. These can help stabilize blood sugar levels.

Incorporate Fiber

Add vegetables such as spinach, bell peppers, or carrots to your Upma to increase its fiber content, which can help mitigate glucose spikes.

Stay Hydrated

Drink plenty of water before and during your meal, as good hydration can aid in the digestion of carbohydrates.

Include a Side Salad

Pair your Upma with a small side salad containing ingredients like cucumbers, tomatoes, and lettuce, which can help slow down sugar absorption.

Opt for Whole Grains

If possible, prepare your Upma with whole grain semolina or a mixture of semolina and rolled oats to enhance nutritional value and reduce glucose spikes.

Mindful Eating

Eat slowly and savor each bite of your meal. This can lead to better digestion and prevent overeating.

Post-Meal Activity

Engage in light physical activity such as a short walk after your meal to help your body use up glucose.

Monitor Ingredients

Be mindful of the ingredients used in your Upma, such as reducing the amount of sugar or sweeteners, to minimize potential glucose spikes.