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

Reduce the upma portion and avoid seconds; use a smaller bowl and eat slowly.

Prepare upma with more non-starchy vegetables such as beans, peas, carrots, spinach, cauliflower, or capsicum, and less semolina.

Add a protein side such as plain unsweetened Greek yogurt, eggs, tofu, or paneer to slow the rise after the meal.

Mix in roasted chana dal, moong dal, peanuts, or almonds rather than adding potatoes or extra sev.

Use a modest amount of healthy fat, such as peanuts, almonds, or a teaspoon of oil/ghee, and avoid sugary chutneys or sweet drinks.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor your response to identify a suitable portion.