Homemade - Upma (1 grams) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Breakfast

132 mg/dL avg. peak value

Usually causes a medium spike

4 Avg. Food Score on Ultrahuman App

100 % Ultrahuman Users got an UNSTABLE response

How to consume homemade - upma, tea with milk and sugar without glucose spikes

Add Protein

Incorporate a source of protein, such as boiled eggs or a small portion of Greek yogurt, alongside your meal to help slow down the absorption of carbohydrates.

Incorporate Healthy Fats

Include a small handful of nuts like almonds or walnuts, which can help stabilize blood sugar levels by slowing digestion.

Use Less Sugar

Reduce the amount of sugar in your tea or substitute it with a natural sweetener like stevia, which has less impact on blood glucose levels.

Increase Fiber

Add more fiber-rich vegetables to your upma, such as spinach, peas, or grated carrots. Fiber can help moderate the rise in blood sugar by slowing digestion.

Portion Control

Be mindful of the portion sizes of upma and tea to avoid consuming too many carbohydrates at once.

Stay Hydrated

Drink water alongside your meal to help with digestion and control blood sugar spikes.

Opt for Whole Grains

If possible, make the upma using whole grain semolina or another whole grain option to increase fiber content.

Add a Salad

Include a small side salad with greens like lettuce or cucumber, which can help with overall digestion and provide additional nutrients.

Mindful Eating

Eat slowly and pay attention to your body's hunger and fullness signals, which can help prevent overeating and rapid blood sugar increases.

Regular Physical Activity

Engage in light physical activity, such as a short walk, after your meal to help enhance insulin sensitivity and lower blood sugar levels.