Vermicelli Upma (1 Serving (120g)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Have unsweetened tea or reduce sugar gradually; use cinnamon, cardamom, or vanilla for flavor instead of added sugar.

Keep the vermicelli upma portion smaller and add plenty of non-starchy vegetables such as spinach, beans, capsicum, cabbage, carrots, and peas.

Add a protein side such as plain Greek yogurt/curd, paneer, eggs, or roasted chana to slow absorption and improve fullness.

Prepare upma with more vegetables, peanuts, and a moderate amount of oil, rather than eating a large bowl of mostly vermicelli.

Eat slowly and avoid having tea with sugar on an empty stomach; have it alongside or after a balanced meal.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.