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

Skip added sugar in tea; gradually taper from your usual amount to none, using cinnamon or cardamom for flavor instead.

Keep the wheat upma portion modest and avoid a second serving; add extra non-starchy vegetables such as peas, beans, carrots, cauliflower, or spinach to increase fiber.

Add a protein side with the meal, such as plain Greek yogurt, eggs, paneer, or unsweetened soy yogurt.

Include a small portion of healthy fat, such as peanuts, almonds, walnuts, or seeds, with the upma to slow absorption.

Have tea with or after the meal rather than drinking sweetened tea on an empty stomach.

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