Upma (1 Serving (120g)) and Sandwich (1 Sandwich)
Breakfast
189 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume sandwich, upma without glucose spikes
Choose Whole Grain Bread
Opt for whole grain or multi-grain bread for your sandwich. These types are digested more slowly than white bread, leading to more stable blood sugar levels.
Load Up on Vegetables
Add plenty of non-starchy vegetables to your sandwich, such as spinach, lettuce, tomatoes, cucumbers, and bell peppers. These will add fiber and nutrients while helping to slow down the absorption of sugars.
Include Protein
Incorporate lean proteins like grilled chicken, turkey, or tofu in your sandwich. Protein helps to stabilize blood sugar levels.
Healthy Fats
Add healthy fats like avocado slices or a small amount of olive oil to your sandwich. These fats can slow down the digestion and absorption of carbohydrates.
Small Portions of Upma
When eating upma, consume smaller portions. This can help in controlling the blood sugar spike.
Add Non-Starchy Vegetables to Upma
Mix in vegetables like carrots, peas, beans, or bell peppers. These vegetables will add fiber and nutrients that can help moderate the rise in blood sugar.
Consistent Meal Timing
Eat your meals at regular intervals to help your body regulate blood sugar levels more effectively.
Stay Hydrated
Drink plenty of water before and after your meal to help your body process the carbohydrates more efficiently.
Mindful Eating
Consume your sandwich and upma slowly and chew thoroughly. Eating slowly gives your body more time to release digestive enzymes and helps in better blood sugar management.
Monitor Portion Sizes
Be mindful of your portion sizes. Eating large portions, even of foods that are otherwise healthy, can still cause a spike in blood sugar levels.
Limit Sugary Add-Ons
Avoid adding sugary sauces or spreads to your sandwich. Opt for healthier options like mustard or hummus.
Physical Activity
A short walk or light exercise after eating can help lower blood sugar levels by increasing your body's sensitivity to insulin.
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