Chai (1 Mug (8 Fl Oz)) and Upma (1 Serving (120g))

150 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

100%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Chai, Upma without glucose spikes

Portion Control

Reduce the portion size of upma to limit the carbohydrate intake, which will help manage blood sugar levels.

Balanced Meal

Pair upma with a source of protein, such as a boiled egg or a small serving of Greek yogurt. This can slow down the absorption of carbohydrates and stabilize blood sugar levels.

Fiber Addition

Incorporate additional fiber into your meal by adding vegetables like spinach, peas, or grated carrots to the upma. Fiber helps slow the digestion process and can reduce spikes.

Healthy Fats

Include a small serving of healthy fats, such as a few slices of avocado or a handful of nuts, to your meal. This can provide satiety and slow down carbohydrate absorption.

Spice Moderation

While chai is a spiced beverage, consider moderating the amount of sugar added. Use natural sweeteners like stevia or reduce sugar entirely.

Herbal Tea

Substitute traditional chai with an unsweetened herbal tea or green tea, which can have less impact on blood glucose levels.

Hydration

Drink a glass of water before your meal to help with digestion and control hunger, which can help you consume a smaller portion of upma.

Meal Timing

Eat smaller, more frequent meals throughout the day rather than one large portion of upma. This can help maintain more consistent blood sugar levels.

Physical Activity

Engage in a short walk or light exercise after your meal to help utilize the glucose in your bloodstream and improve insulin sensitivity.

Mindful Eating

Chew your food slowly and eat mindfully to aid digestion and give your body time to signal fullness, preventing overeating.

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