Wheat Upma (1 Serving (120g))

Breakfast

188 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

87 % Ultrahuman Users got an UNSTABLE response

How to consume Wheat Upma without glucose spikes

Portion Control

Reduce the portion size of the Wheat Upma to prevent consuming too many carbohydrates at once.

Add Protein

Incorporate a source of protein such as boiled eggs, grilled chicken, or paneer alongside your meal to slow down the absorption of carbohydrates.

Include Healthy Fats

Add healthy fats like a few slices of avocado, a handful of nuts, or a drizzle of olive oil to your meal for better blood sugar control.

Incorporate Fiber-Rich Vegetables

Mix vegetables such as bell peppers, spinach, or broccoli into your Upma. These have a low impact on blood sugar and help in moderating the release of glucose.

Stay Hydrated

Drink plenty of water before and after your meal to aid digestion and manage blood sugar levels.

Chew Thoroughly

Eat slowly and chew your food well to give your body ample time to signal fullness and manage metabolism more effectively.

Regular Physical Activity

Engage in light physical activity, like a short walk, after your meal to help your muscles utilize glucose more effectively.

Pre-meal Planning

Consuming a small salad or a bowl of soup before eating Upma can help slow down the absorption of carbohydrates.

Monitor Meal Timing

Avoid consuming Wheat Upma on an empty stomach or first thing in the morning; have it as part of a balanced meal.

Mindful Eating Practices

Focus on your meal without distractions, as being mindful can lead to better portion control and digestion.