Homemade - Upma (1 grams)
Breakfast
172 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 Homemade - Upma without glucose spikes
Portion Control
Reduce the portion size of Upma to minimize the amount of carbohydrates consumed at once, which can help in managing blood sugar levels.
Add Protein
Incorporate a source of protein such as boiled eggs, grilled chicken, or tofu on the side. Protein can slow down the absorption of carbohydrates and help stabilize glucose levels.
Include Healthy Fats
Add a small amount of healthy fats like avocado slices, nuts, or seeds to your meal. Fats can slow digestion and lower the impact of carbs on your blood sugar.
Incorporate Fiber
Mix in vegetables like spinach, bell peppers, or tomatoes to the Upma. Fiber helps slow down the digestion process, reducing glucose spikes.
Stay Hydrated
Drink plenty of water throughout the day. Adequate hydration can help maintain normal blood sugar levels.
Eat Slowly and Mindfully
Take your time to eat and chew thoroughly. Eating slowly can prevent overeating and may help in better digestion and glucose management.
Monitor Timing
Have your meal at regular intervals and avoid skipping meals. Consistent meal timing helps maintain stable blood glucose levels.
Exercise Regularly
Engage in a short walk or light exercise after eating. Physical activity can help your body utilize glucose more effectively.
Limit Added Sugars
Avoid adding extra sugar to your Upma. Opt for spices like cinnamon for flavor, which can also help in controlling blood sugar levels.
Consider Vinegar
Add a splash of vinegar to your meal or have a salad with vinegar-based dressing alongside your Upma. Vinegar may help improve insulin sensitivity.
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