Home Made - Simple Rava Upma (1 cup)
Breakfast
147 mg/dL
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Home Made - Simple Rava Upma without glucose spikes
Portion Control
Start by reducing the portion size of the Rava Upma you consume. Smaller portions will result in a smaller spike in glucose levels.
Add Vegetables
Incorporate non-starchy vegetables like bell peppers, carrots, peas, and spinach into your Upma. These vegetables contain fiber that slows down the absorption of glucose.
Include Protein
Add a source of lean protein such as boiled eggs, tofu, or grilled chicken on the side. Protein can help stabilize blood sugar levels.
Healthy Fats
Mix in a small amount of healthy fats, such as a teaspoon of olive oil or a handful of nuts like almonds or walnuts. Healthy fats can slow the absorption of carbohydrates.
Fiber-Rich Sides
Pair your Rava Upma with a side salad made from fiber-rich leafy greens like spinach, kale, or lettuce. Adding fiber helps in moderating the glucose spike.
Hydrate Well
Drink water before and after your meal. Staying hydrated can help in better digestion and potentially reduce the glucose spike.
Acidic Foods
Include a small serving of foods with natural acidity, such as a squeeze of lemon juice or a side of yogurt. Acidic foods can slow the rate at which your stomach empties and thus reduce blood sugar spikes.
Whole Grains
If possible, replace part of the Rava (semolina) with whole grains like quinoa or bulgur. These alternatives have a slower absorption rate compared to refined grains.
Mindful Eating
Eat slowly and chew your food thoroughly. This can help in the gradual release of glucose into the bloodstream.
Timing of Meals
Avoid eating large meals late at night. Consuming your Rava Upma earlier in the day gives your body more time to process and metabolize the carbohydrates.
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