Tea Unsweetened (1 Mug (8 Fl Oz)) and Upma (1 Serving (120g))

Keep the upma serving smaller and avoid a second helping; unsweetened tea is unlikely to be the main cause of the spike.

Eat a protein-rich starter or side first, such as eggs, tofu, paneer, or plain unsweetened Greek yogurt.

Add a large side of non-starchy vegetables, such as cucumber, tomato, spinach, mushrooms, broccoli, or bell peppers.

Mix extra vegetables and protein such as peas, tofu, or paneer into the upma, rather than having mostly semolina.

Avoid adding potato, sugar, sweet chutneys, sweetened milk, or fruit juice with this meal.

Take a 10–20 minute easy walk soon after eating, if safe for you.