Oats upma (1 piece)

174 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

78%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Oats upma without glucose spikes

Portion Control

Start by reducing the portion size of oats in your upma. Smaller quantities can lead to smaller glucose spikes.

Add Protein

Incorporate a source of protein like cottage cheese or tofu into your upma. Protein can help slow the absorption of carbohydrates.

Incorporate Healthy Fats

Add healthy fats such as a small amount of nuts or seeds, like almonds or flaxseeds, to your upma. This addition can help moderate blood sugar levels.

Include Fiber-rich Vegetables

Mix in non-starchy vegetables like spinach, bell peppers, or tomatoes. The fiber in these vegetables can help slow down the digestion process.

Pair with a Side Salad

Serve your upma with a side salad that includes leafy greens such as kale or arugula. This can add more fiber and nutrients to your meal.

Hydration

Drink a glass of water or unsweetened herbal tea before your meal. This can help with digestion and keep you full longer.

Chew Thoroughly

Eating slowly and chewing your food thoroughly can aid in digestion and help prevent rapid spikes in blood sugar.

Incorporate Lemon Juice

Add a splash of lemon juice to your dish. The acidity can help in reducing the rate at which carbohydrates are absorbed.

Monitor Ingredients

Ensure you're not adding sugar or high-sugar content ingredients to your upma. Opt for natural spices and herbs for flavoring.

Physical Activity

Consider engaging in light physical activity, like a short walk, after eating to help your body utilize the glucose more effectively.

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