Rice upma (1 cup)

180 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

89%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Rice upma without glucose spikes

Portion Control

Reduce the amount of rice upma you consume in one sitting to help manage blood sugar levels more effectively.

Add Protein

Incorporate lean protein sources such as grilled chicken, tofu, or a boiled egg alongside your rice upma to slow down the digestion process.

Include Healthy Fats

Add a small amount of healthy fats, like a few slices of avocado or a sprinkle of nuts, to your meal. This can help stabilize blood sugar levels.

Add Vegetables

Mix in non-starchy vegetables such as bell peppers, spinach, or zucchini with your rice upma to add fiber and nutrients while moderating the sugar absorption rate.

Opt for Whole Grain

If possible, use brown rice or other whole grains to make your upma, as they typically have a slower digestion rate compared to white rice.

Pair with Low-Carb Foods

Enjoy a side salad or a bowl of vegetable soup alongside your rice upma to provide balance and prevent a sharp glucose rise.

Stay Hydrated

Drink plenty of water before and after your meal to aid digestion and help maintain optimal blood sugar levels.

Practice Mindful Eating

Eat slowly and savor each bite to give your body time to process the food, which can help in maintaining stable blood sugar levels.

Regular Exercise

Engage in light physical activity, like a short walk, after eating to help your muscles use glucose more efficiently.

Monitor and Adjust

Keep track of your blood sugar levels to understand how rice upma affects you personally, and adjust your portion size or meal composition accordingly.

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