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Upma (1 Serving (120g)) and Upma (1 Serving (120g))
Breakfast
184 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
Reduce the portion size of Upma you consume to limit the intake of carbohydrates in one sitting.
Include Protein
Add a source of protein such as boiled eggs, tofu, or a handful of nuts to your meal. This can help slow down the absorption of sugars.
Add Fiber
Incorporate vegetables like spinach, carrots, and bell peppers into your Upma. Fiber helps in slowing the absorption of sugar into the bloodstream.
Opt for Steel-Cut Oats
Substitute a portion of the semolina (Rava) with steel-cut oats to enhance the nutritional profile of the dish.
Healthy Fats
Include healthy fats like a tablespoon of olive oil or a few slices of avocado in your meal. Healthy fats can slow down the digestion process.
Drink Water
Drink a glass of water before your meal. Staying hydrated can help in the better regulation of blood sugar levels.
Apple Cider Vinegar
Consider consuming a tablespoon of apple cider vinegar diluted in water before your meal, as it may help in reducing glucose spikes.
Physical Activity
Take a short walk or engage in light physical activity for 10-15 minutes after eating to help your muscles utilize the glucose.
Frequent Smaller Meals
Instead of eating one large meal, consider having smaller portions more frequently. This can help in maintaining steadier blood sugar levels.
Monitor Ingredients
Be mindful of the ingredients and avoid adding sugar or high-carb vegetables to the Upma. Instead, use low-carb vegetables to keep the overall carbohydrate content lower.
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I didn't follow any fancy diet, yet managed to educate myself around food, and built a sustainable & healthy lifestyle.
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