Oranges (1 Fruit (2 5/8 Inches Dia)) and Upma (1 Serving (120g))

Reduce the portion of upma and oranges; try having one small orange rather than a large serving or juice.

Eat the orange after a balanced meal instead of on an empty stomach, and avoid orange juice or dried fruit.

Add protein and fat to the meal, such as eggs, tofu, plain unsweetened Greek yogurt, or a small handful of almonds or peanuts.

Make upma with plenty of non-starchy vegetables such as spinach, beans, peas, capsicum, cauliflower, or cabbage, and use less semolina.

Consider replacing some or all of the semolina with quinoa or steel-cut oats, prepared with vegetables and protein.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the portion size that works for you.