Rice upma (1 cup)

Breakfast

180 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

89 % Ultrahuman Users got an UNSTABLE response

How to consume Rice upma without glucose spikes

Portion Control

Limit the quantity of rice upma you consume. Smaller portions will help in managing your glucose levels more effectively.

Add Fiber

Integrate fiber-rich vegetables like spinach, bell peppers, or broccoli into your upma. This can slow down the absorption of glucose in your bloodstream.

Include Protein

Add a source of protein such as boiled eggs, grilled chicken, or tofu with your meal to help stabilize blood sugar levels.

Healthy Fats

Incorporate a small amount of healthy fats, like almonds or walnuts, which can slow digestion and prevent rapid glucose spikes.

Opt for Brown Rice

When possible, use brown rice instead of white rice in your upma. It digests more slowly, providing a more gradual release of glucose.

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration can help maintain balanced blood sugar levels.

Physical Activity

Engage in light physical activity such as a short walk after meals to help your body use glucose more efficiently.

Mindful Eating

Eat your meals slowly and mindfully to give your body time to signal when it’s full, preventing overeating.

Regular Monitoring

Keep track of your blood sugar levels regularly to understand how your body responds to different foods and make necessary adjustments.

Meal Timing

Space out your meals and snacks to avoid large gaps, which can lead to overeating and subsequent glucose spikes.