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Upma (1 Serving (120g)) and Coconut Water (1 Cup)
Breakfast
138 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
How to consume Coconut Water, Upma without glucose spikes
Portion Control
Limit the amount of coconut water and upma you consume at one time. Smaller portions can reduce the impact on your glucose levels.
Pair with Protein
Add a source of protein to your meal, such as a handful of nuts, a boiled egg, or a serving of Greek yogurt. Protein helps slow down the absorption of glucose.
Add Fiber
Increase the fiber content of your meal by incorporating vegetables like spinach, kale, or bell peppers into your upma. Fiber helps in slowing down the digestion process.
Choose Whole Grains
If possible, use whole grain semolina or alternatives like quinoa for your upma, which are absorbed more slowly into your bloodstream.
Stay Hydrated with Water
Drink plain water alongside your meal instead of additional coconut water. Staying hydrated helps in better metabolic functioning.
Include Healthy Fats
Add a small amount of healthy fats, such as a few slices of avocado or a drizzle of olive oil. Healthy fats can slow down the absorption of glucose.
Regular Exercise
Incorporate physical activity into your routine. A short walk after meals can help in reducing post-meal glucose spikes.
Monitor Timing
Eat coconut water and upma at a time when you are more active, such as in the morning or before a workout, to help your body manage the glucose better.
Frequent Small Meals
Instead of having large meals, opt for smaller, more frequent meals throughout the day to maintain stable glucose levels.
Use Spices and Herbs
Include spices like cinnamon and fenugreek in your upma, which have been known to help in managing blood sugar levels.
Stay Mindful
Monitor your body's response to these foods by checking your glucose levels regularly, and adjust your intake based on your personal responses.
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