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 you consume. Smaller portions can help moderate the glucose response.

Add Protein

Incorporate a source of protein like boiled eggs or grilled chicken with your meal. Protein can help slow down the absorption of carbohydrates.

Include Healthy Fats

Add a small amount of healthy fats such as avocado, nuts, or seeds. These can help slow digestion and the release of glucose.

Fiber Boost

Increase the fiber content by adding vegetables like spinach, bell peppers, or broccoli to your upma. Fiber can help stabilize blood sugar levels.

Stay Hydrated

Drink plenty of water before and after your meal. Proper hydration can support metabolic processes and help manage glucose levels.

Walk After Eating

Take a brisk walk for 10-15 minutes after your meal. Physical activity can help lower blood sugar levels by improving insulin sensitivity.

Mindful Eating

Eat slowly and mindfully, paying attention to hunger and fullness cues. This can prevent overeating and help maintain stable glucose levels.

Spice It Up

Use spices like cinnamon, which may help control blood sugar levels. Adding spices can enhance flavor and may offer additional benefits.

Regular Monitoring

Keep track of your blood glucose levels before and after meals to understand how your body responds and adjust your approach accordingly.

Consult a Healthcare Professional

If you experience frequent spikes, consider consulting a healthcare professional or a dietitian for personalized advice.