Upma (1 Serving (120g)) and Curd (Amul) (1 Serving)

Dinner

144 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

78 % Ultrahuman Users got an UNSTABLE response

How to consume Curd, Upma without glucose spikes

Portion Control

Start by reducing the portion size of curd and upma. Eating smaller amounts can help in minimizing the glucose spike.

Fiber Addition

Incorporate high-fiber foods like chia seeds or flaxseeds into your meal. You can sprinkle them over upma or mix them into curd.

Protein Pairing

Add a source of protein like boiled eggs, paneer, or tofu alongside your meal. Protein helps in slowing down the absorption of carbohydrates.

Healthy Fats

Include a small portion of healthy fats like nuts (almonds, walnuts) or seeds (pumpkin or sunflower) to help stabilize blood sugar levels.

Vegetable Inclusion

Add non-starchy vegetables such as spinach, broccoli, or bell peppers into your upma. These veggies add fiber and nutrients without causing a significant glucose spike.

Timing and Order

Consider eating vegetables or a salad before consuming upma and curd. This can help in moderating the glucose response.

Fermented Alternatives

Opt for fermented versions of curd like homemade probiotic-rich yogurt, which may have a lesser impact on glucose levels.

Activity Post-Meal

Engage in light physical activity, such as a short walk, after your meal to help manage blood sugar levels.

Hydration

Drink water or herbal teas, which can aid digestion and reduce the intensity of glucose spikes.

Mindful Eating

Eat slowly and mindfully, paying attention to hunger and fullness cues to avoid overeating.