vegetable suji upma 100 gm (1 Serving)

Reduce the upma portion and bulk it up with non-starchy vegetables such as spinach, capsicum, mushrooms, beans, cauliflower, or zucchini.

Add a protein side such as eggs, paneer, tofu, or plain unsweetened Greek yogurt to slow glucose absorption.

Mix in fiber-rich additions such as chia seeds, flaxseed, or psyllium husk; start with a small amount and drink water.

Have the upma with a small portion of cooked lentils or chickpeas rather than eating it alone.

Avoid pairing it with sweet tea, juice, sugary chutneys, or other refined-grain foods; choose unsweetened beverages instead.

Take a 10–20 minute easy walk after the meal, if safe for you, and use your glucose readings to identify the portion that works best.