Wheat Upma (1 Serving (120g))

Reduce the wheat upma portion and avoid seconds; start with a smaller serving and check your response.

Add protein such as eggs, paneer, tofu, plain unsweetened yogurt, or cooked lentils to the meal.

Bulk up the upma with non-starchy vegetables such as spinach, cauliflower, cabbage, bell peppers, mushrooms, beans, or zucchini.

Include a small portion of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, without added sugar.

Avoid pairing it with sweet tea, juice, sweetened yogurt, sugar, or other refined-grain foods.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.