Upma (1 Serving (120g))

Breakfast

169 mg/dL avg. peak value

Usually causes a large spike

3 Avg. Food Score on Ultrahuman App

82 % Ultrahuman Users got an UNSTABLE response

How to consume Upma without glucose spikes

Portion Control

Reduce the serving size of Upma to minimize the glucose impact. Smaller portions lead to a smaller spike.

Incorporate Fiber

Add vegetables like peas, carrots, or bell peppers to your Upma. These help slow down digestion and absorption.

Include Protein

Pair your Upma with a protein source, such as a boiled egg or a small portion of Greek yogurt, to stabilize blood sugar levels.

Add Healthy Fats

Incorporate a small amount of healthy fats, such as a sprinkle of nuts or seeds on top of your Upma, to help slow the absorption of carbohydrates.

Use Whole Grains

If possible, make Upma using whole grains like quinoa or a combination of semolina and millet, which are digested more slowly.

Stay Hydrated

Drink plenty of water throughout the day to help your body metabolize carbohydrates more efficiently.

Engage in Physical Activity

Go for a short walk or engage in light exercise after eating to help lower blood sugar levels.

Monitor Your Blood Sugar

Keep track of your blood sugar levels before and after consuming Upma to understand how your body reacts and adjust your intake accordingly.

Mindful Eating

Eat slowly and mindfully, which can help with digestion and moderate the rise in blood sugar levels.

Plan Your Meal Timing

Avoid eating Upma on an empty stomach; consider having it as part of a balanced meal with other low-impact foods.