Homemade - Upma (1 grams)

Breakfast

160 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

78 % Ultrahuman Users got an UNSTABLE response

How to consume Homemade - Upma without glucose spikes

Portion Control

Reduce the portion size of Upma you consume to help manage the glucose spike.

Fiber Addition

Incorporate high-fiber foods alongside Upma, such as chia seeds or flaxseeds, to help slow down the digestion and absorption of carbohydrates.

Protein Pairing

Add a source of protein like Greek yogurt or a boiled egg to your meal to help stabilize blood sugar levels.

Healthy Fats

Include healthy fats such as avocado slices or a handful of nuts like almonds or walnuts to your meal to aid in gradual digestion.

Vegetable Mix

Add non-starchy vegetables like spinach, bell peppers, or zucchini to your Upma to increase fiber and nutrient content.

Stay Hydrated

Drink a glass of water before your meal to help with digestion and control your appetite.

Use Whole Grains

When making Upma, use whole grain options like whole wheat semolina or quinoa instead of refined grains to reduce glucose fluctuations.

Herbal Teas

Enjoy a cup of unsweetened herbal tea, such as chamomile or peppermint, after your meal to help with digestion and metabolism.

Physical Activity

Engage in light physical activity such as a short walk after your meal to help improve your body's ability to regulate blood sugar.

Mindful Eating

Eat slowly and focus on your meal, allowing adequate time for your body to signal fullness and aid in better digestion.