Upma Rava (Good Life) (1 Serving)

Reduce the rava portion and bulk up the upma with non-starchy vegetables such as spinach, beans, carrots, peas, cauliflower, or capsicum.

Add protein and fat to the meal, such as paneer, tofu, eggs, plain Greek yogurt, or a small handful of peanuts.

Have a side of unsweetened yogurt or a cucumber-and-tomato salad before or alongside the upma to slow absorption.

Avoid pairing upma with sweet tea, fruit juice, sugar, jaggery, or sweetened chutneys; choose water, unsweetened tea, or buttermilk instead.

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

For future breakfasts, occasionally replace rava upma with steel-cut oats, moong-dal chilla, or a vegetable-and-paneer scramble.