Upma (1 Serving (120g)) and Upma (1 Serving (120g))

Breakfast

194 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

82 % Ultrahuman Users got an UNSTABLE response

How to consume Upma | Upma without glucose spikes

Portion Control

Reduce the portion size of Upma to minimize the glucose spike. Smaller servings can help manage blood sugar levels more effectively.

Incorporate Protein

Add a source of protein to your meal, such as a boiled egg, paneer, or yogurt, to slow down the absorption of carbohydrates from the Upma.

Increase Fiber

Mix in vegetables like spinach, carrots, or bell peppers into your Upma. The added fiber can help slow down digestion and stabilize blood sugar levels.

Opt for Whole Grains

If possible, prepare Upma using whole-grain rava or semolina to enhance fiber content and reduce the impact on blood sugar.

Add Healthy Fats

Include healthy fats like nuts (almonds, walnuts) or seeds (flaxseeds, chia seeds) to your Upma. These can help slow digestion and reduce glucose spikes.

Stay Hydrated

Drink plenty of water throughout the day, as proper hydration can help regulate blood sugar levels.

Physical Activity

Engage in light physical activity, such as a brisk walk, after eating Upma to help your body use up the excess glucose in the bloodstream.

Monitor Timing

Consider having Upma as part of a balanced breakfast when your body's insulin sensitivity is higher, rather than later in the day.

Chew Thoroughly

Eating slowly and chewing your food thoroughly can aid digestion and help prevent rapid spikes in blood sugar.

Plan Balanced Meals

Ensure that your overall meal plan throughout the day includes a balance of carbohydrates, proteins, and fats to maintain stable blood sugar levels.