Home Made - Simple Rava Upma (1 cup) | Glucose Response

146 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

82%

Ultrahuman Users got an UNSTABLE response

Other related foods

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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Home Made - Simple Rava Upma (1 cup)