Milk (1 Cup) and Upma (1 Serving (120g))

Breakfast

133 mg/dL avg. peak value

Usually causes a small spike

5 Avg. Food Score on Ultrahuman App

50 % Ultrahuman Users got a STABLE response

How to consume Milk, Upma without glucose spikes

Portion Control

Reduce the quantity of milk and upma consumed in one sitting. Smaller portions can help moderate the rise in glucose levels.

Protein Addition

Incorporate a source of protein with your meal, such as boiled eggs or a handful of nuts, to slow down carbohydrate absorption and stabilize blood sugar levels.

Fiber Boost

Add fiber-rich foods to your meal, such as chia seeds or flaxseeds, which can help slow digestion and the absorption of sugars.

Healthy Fats

Include healthy fats like avocados or a small serving of olive oil drizzled on your meal to help slow down the digestive process and reduce glucose spikes.

Mixed Meals

Combine milk and upma with vegetables like spinach, bell peppers, or tomatoes. This addition provides extra nutrients and further slows down carbohydrate absorption.

Timing Adjustments

Spread your milk and upma consumption throughout the day instead of having them all at once to minimize sharp glucose increases.

Swap Ingredients

Consider using low-fat or lactose-free milk alternatives like almond milk, and prepare the upma using whole grains like quinoa or bulgur instead of semolina.

Pre-Meal Exercise

Engage in light exercise before eating, like a short walk or some stretches, to enhance insulin sensitivity and help manage glucose levels.

Hydration

Drink water before your meal to help fill your stomach, which may lead to eating less and help control glucose spikes.

Mindful Eating

Eat slowly and chew your food thoroughly to aid digestion and better regulate glucose levels.