Upma (1 Serving (120g))

Breakfast

170 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

Start by reducing the portion size of Upma you consume to help minimize the glucose spike.

Balanced Plate

Pair your Upma with a side of protein, such as boiled eggs or Greek yogurt, to slow down carbohydrate absorption.

Fiber Addition

Include additional fiber sources like a small serving of leafy greens or a salad with your meal to help moderate blood sugar levels.

Healthy Fats

Add a small amount of healthy fats such as avocado slices, nuts, or seeds to your meal, which can help in slowing digestion.

Whole Grains

If possible, prepare Upma using whole-grain semolina or substitute part of it with a lower-carb grain like quinoa or barley.

Vegetable Inclusion

Boost the fiber content by adding more vegetables like carrots, peas, or bell peppers into the Upma.

Hydration

Drink a glass of water or herbal tea before your meal to help with digestion and reduce hunger.

Mindful Eating

Eat slowly and chew your food thoroughly to enhance digestion and help in better blood sugar control.

Pre-Meal Activity

Engage in light physical activity, such as a short walk, before eating, to help maintain better blood sugar levels.

Post-Meal Movement

Take a gentle 10-15 minute walk after eating to aid in digestion and help lower glucose levels.