Quinoa Upma (1 cup)

Breakfast

174 mg/dL avg. peak value

Usually causes a large spike

1 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume Quinoa Upma without glucose spikes

Portion Control

Start by reducing the portion size of quinoa upma to manage the amount of carbohydrates consumed in one sitting.

Add Protein

Incorporate a source of protein, such as boiled eggs, grilled chicken, or tofu, which can help slow down the absorption of carbohydrates, leading to a more gradual rise in glucose levels.

Include Healthy Fats

Add a small amount of healthy fats, like avocado slices, olive oil, or a handful of nuts, which can further stabilize blood sugar levels.

Pair with Non-Starchy Vegetables

Include a side of non-starchy vegetables like spinach, broccoli, or bell peppers to increase fiber intake, which helps moderate blood sugar spikes.

Stay Hydrated

Drink plenty of water throughout the day, as proper hydration can help maintain stable blood sugar levels.

Physical Activity

Engage in light physical activity, such as a short walk, after meals to help your body utilize glucose more effectively.

Mindful Eating

Practice mindful eating by chewing slowly and savoring each bite, which can improve digestion and help regulate blood sugar levels.

Balanced Meal

Ensure that your meal is well-balanced with a mix of carbohydrates, proteins, and fats to minimize glucose spikes.

Monitor Blood Sugar

Keep track of your blood sugar levels regularly to understand how your body responds to quinoa upma and adjust your diet accordingly.

Consult a Healthcare Professional

If you continue to experience large spikes, consider consulting a healthcare professional or nutritionist for personalized advice and potential dietary adjustments.