Upma (1 Serving (120g)) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)
Breakfast
193 mg/dL
avg. peak value
Usually causes a large spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got an UNSTABLE response
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How to consume mixed salad greens | upma without glucose spikes
Include Protein
Add a source of protein to your meal, such as grilled chicken, tofu, or boiled eggs. Protein can help slow down the absorption of carbohydrates and stabilize blood sugar levels.
Incorporate Healthy Fats
Include healthy fats like avocado, nuts, or seeds in your salad or upma. These fats can help in moderating the glucose spike by slowing down digestion.
Choose Whole Grains
If your upma is made with semolina, consider using whole-grain alternatives like steel-cut oats or quinoa. Whole grains are digested more slowly, which can help in stabilizing blood sugar.
Add Fiber-Rich Vegetables
Enhance your salad with fiber-rich vegetables such as bell peppers, broccoli, or carrots. Fiber slows down digestion and can minimize blood sugar spikes.
Pair with Vinegar
Use a vinegar-based dressing for your salad. Vinegar has been shown to slow the rate at which the stomach empties, leading to a more gradual absorption of carbohydrates.
Stay Hydrated
Drink plenty of water before and during your meal. Staying hydrated can aid digestion and help maintain normal blood sugar levels.
Mindful Eating
Eat slowly and chew your food thoroughly. This practice can help with the digestion process and prevent rapid increases in blood sugar.
Regular Physical Activity
Incorporate light exercise after your meal, such as a short walk. Physical activity can help lower blood sugar levels by increasing insulin sensitivity.
Limit Portion Sizes
Be mindful of the portion sizes of your meal. Eating smaller, balanced portions can prevent large spikes in blood sugar.
Monitor Carbohydrate Intake
Be conscious of the total carbohydrate content in your meal and adjust accordingly based on your individual dietary needs.
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