Oats upma (1 piece)

Keep the oats upma portion modest and avoid having a second serving.

Add protein such as paneer, tofu, eggs, or unsweetened Greek yogurt alongside the meal.

Mix in plenty of non-starchy vegetables such as spinach, beans, capsicum, cauliflower, mushrooms, or zucchini.

Add healthy fats in small amounts, such as peanuts, almonds, chia seeds, or flaxseed, to slow digestion.

Avoid adding potatoes, sweetened sauces, or sugary drinks with the upma; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.