Upma (1 Serving (120g)) and Upma (1 Serving (120g))
Breakfast
187 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Upma | Upma without glucose spikes
Portion Control
Start by reducing the portion size of Upma you consume, as a smaller portion will lead to a smaller glucose response.
Add Fiber
Incorporate fiber-rich foods into your meal. You can add vegetables like spinach, peas, or broccoli to your Upma. This will slow down the absorption of carbohydrates.
Incorporate Protein
Include a source of protein such as a boiled egg, a handful of nuts, or a dollop of Greek yogurt alongside your Upma to help stabilize blood sugar levels.
Healthy Fats
Add a small amount of healthy fats like avocado slices or sprinkle some chia seeds on your Upma to help slow digestion and uptake of glucose.
Drink Water
Ensure you are well-hydrated by drinking water before and during your meal to help your body manage glucose levels more effectively.
Mindful Eating
Eat your Upma slowly and chew thoroughly to give your body time to process the food and maintain steady glucose levels.
Post-Meal Activity
Engage in light physical activity, such as a short walk, after eating. This can help in reducing the spike by using glucose for energy.
Include Vinegar
Add a splash of vinegar to your meal or have a vinegar-based salad dressing. This can help in reducing the blood sugar response.
Opt for Whole Grains
Whenever possible, use whole grain or less processed grains in your Upma preparation to ensure a more gradual release of glucose.
Balance Your Meal
Pair your Upma with a small serving of legumes, such as lentils or chickpeas, to help balance the effects on your blood glucose levels.
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