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 portion size of milk and upma to limit carbohydrate intake, which can help in managing glucose spikes.

Add Protein

Incorporate a source of protein with your meal, such as a boiled egg or a handful of nuts, which can help slow down the absorption of carbohydrates.

Increase Fiber

Add high-fiber vegetables like spinach or bell peppers to your upma. Fiber can help in slowing the digestion process and prevent rapid glucose spikes.

Use Low-Fat Milk

Opt for low-fat or skim milk instead of whole milk to reduce the fat content without compromising on nutrition.

Include Healthy Fats

Add a small amount of healthy fats like avocado or olive oil to your meal to slow down carbohydrate absorption.

Prepare with Whole Grains

Use whole-grain semolina for making upma to increase the fiber content and reduce the impact on blood sugar levels.

Monitor Meal Timing

Try to eat smaller, more frequent meals throughout the day rather than large portions at once, which can aid in better blood sugar management.

Stay Hydrated

Drink water before or during your meal to help with digestion and potentially reduce the impact of food on blood sugar levels.

Incorporate Vinegar

Consider adding a splash of vinegar, such as apple cider vinegar, to your meal as it may help in moderating blood sugar levels.

Engage in Physical Activity

A short walk or light exercise after meals can help your body use glucose more effectively and prevent spikes.