Quinoa Upma (1 cup)
Breakfast
174 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 Quinoa Upma without glucose spikes
Portion Control
Start by reducing the portion size of quinoa upma to manage the amount of carbohydrates consumed in a single meal.
Add Fiber-Rich Vegetables
Incorporate vegetables like spinach, bell peppers, and broccoli, which can help slow down the absorption of glucose into the bloodstream.
Include Protein
Add a source of protein such as lentils, chickpeas, or tofu to your quinoa upma. Protein can help moderate blood sugar levels by providing a more gradual release of energy.
Incorporate Healthy Fats
Mix in healthy fats like avocado or a sprinkle of nuts and seeds (almonds, chia seeds, or flaxseeds). Fats can slow down digestion and the uptake of glucose.
Eat Smaller, Frequent Meals
Instead of having one large serving, divide your meals into smaller portions throughout the day to avoid large spikes in glucose levels.
Stay Hydrated
Drink plenty of water before and after your meal, as proper hydration can help regulate blood sugar levels.
Exercise Regularly
Engage in physical activity like a walk or light exercise after eating to help your body use up the glucose more efficiently.
Mindful Eating
Eat slowly and mindfully to give your body time to process the food and regulate glucose absorption better.
Monitor Blood Sugar Levels
Keep track of your blood sugar levels before and after meals to better understand how your body responds to quinoa upma and adjust your diet accordingly.
Consult a Healthcare Professional
Regularly consult with a healthcare provider or dietitian for personalized advice and to ensure your dietary choices align with your health needs.
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