Quinoa Upma (1 cup)
Breakfast
174 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Quinoa Upma without glucose spikes
Portion Control
Start by reducing the portion size of the quinoa upma to help minimize the glucose spike.
Add Protein
Incorporate a source of protein, like boiled eggs, grilled chicken, or tofu, to your meal. This slows down digestion and helps stabilize blood sugar levels.
Include Healthy Fats
Add healthy fats such as avocado, nuts, or seeds. These fats can slow the absorption of carbohydrates, helping to prevent spikes.
Increase Fiber Intake
Add vegetables such as spinach, bell peppers, or broccoli, which are high in fiber and aid in stabilizing blood sugar.
Stay Hydrated
Drink plenty of water before and during your meal to aid digestion and reduce hunger spikes later on.
Exercise Regularly
Engage in light physical activities, like a walk, after meals to help improve insulin sensitivity and manage blood sugar levels.
Eat Slowly and Mindfully
Take your time to eat your meal, savoring each bite, which can help you feel full and satisfied with smaller portions.
Monitor Blood Sugar
Keep track of your blood sugar levels before and after meals to understand how quinoa upma affects you, allowing you to make necessary adjustments.
Consider Meal Timing
Consuming your meal at a time when you are more active can help use up the glucose more efficiently as energy.
Limit Added Sugars
Ensure that your quinoa upma does not have added sugars or sweeteners, which can contribute to blood sugar spikes.
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