Semiya Upma With Vegetables - Vermicelli Upma (Veg) (1 cup)

Reduce the vermicelli portion and increase non-starchy vegetables such as spinach, beans, capsicum, cauliflower, mushrooms, and zucchini.

Add a protein side such as plain unsweetened Greek yogurt, paneer, tofu, or eggs to slow absorption.

Prepare it with extra vegetables and a modest amount of healthy fat, such as peanuts, almonds, or seeds, rather than making the vermicelli the main volume of the meal.

Avoid adding potatoes, sugar, sweet chutneys, or sweetened drinks alongside the upma.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the upma slowly.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.