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Oranges (1 Fruit (2 5/8 Inches Dia)) and Upma (1 Serving (120g))
Breakfast
205 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 Oranges, Upma without glucose spikes
Combine with Protein
Pair your oranges and upma with a source of protein such as a handful of almonds, a boiled egg, or some Greek yogurt. This slows down the absorption of sugars into your bloodstream.
Increase Fiber Intake
Add chia seeds or flaxseeds to your upma to increase the fiber content. This can help stabilize blood sugar levels.
Portion Control
Limit the quantity of oranges you consume in one sitting. Consider having half an orange rather than a whole one.
Add Healthy Fats
Incorporate healthy fats into your meal, such as a small serving of avocado or a spoonful of olive oil in your upma. This can help reduce the spike in your blood sugar.
Choose Whole Foods
Opt for whole, unprocessed ingredients when preparing your upma. Use whole grain semolina instead of refined semolina.
Include Vegetables
Add non-starchy vegetables like bell peppers, spinach, or zucchini to your upma. These vegetables are low in sugar and high in nutrients, helping to balance your meal.
Stay Hydrated
Drink water before and during your meal. Staying hydrated can help your body process sugars more efficiently.
Eat Slowly
Take your time to chew and savor your food. Eating slowly can help your body manage blood sugar levels more effectively.
Monitor Timing
Avoid consuming high-carb foods like oranges and upma on an empty stomach. Eating them after a balanced meal can help mitigate spikes.
Regular Physical Activity
Engage in light physical activity like a short walk after meals. This can help lower blood sugar levels.
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