Upma (1 Serving (120g))

Reduce the upma portion and avoid second helpings; check your glucose response 1–2 hours after eating to identify a tolerable serving size.

Make upma vegetable-heavy by adding non-starchy vegetables such as spinach, beans, cauliflower, cabbage, peppers, or mushrooms.

Add a protein side such as plain unsweetened yogurt, eggs, tofu, or paneer; avoid sweetened yogurt and sugary beverages.

Replace part or all of semolina upma with steel-cut oats, barley, or chickpea-based preparations, and keep added oil modest.

Add fiber and healthy fat with a small serving of peanuts, almonds, chia seeds, or flaxseed; skip sweet chutneys and sweet drinks.

Eat the protein and vegetables first, then the upma, and take a 10–15 minute easy walk after the meal if it is safe for you.