
Upma (1 Serving (120g))
Breakfast
171 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 Upma without glucose spikes
Portion Control
Start by reducing the portion size of the Upma to help manage the glucose spike.
Add Protein
Incorporate protein sources like eggs, tofu, or a handful of nuts into your meal. Protein can help slow the absorption of carbohydrates.
Incorporate Fiber
Add vegetables such as spinach, bell peppers, or tomatoes to your Upma. Fiber helps to slow down digestion and decrease glucose spikes.
Use Whole Grains
Prepare Upma using whole-grain semolina or substitute with rolled oats for a lower spike.
Stay Hydrated
Drink plenty of water before and after your meal to help maintain stable blood sugar levels.
Include Healthy Fats
Add a small amount of healthy fats like olive oil, avocado, or seeds, which can help slow the breakdown of carbohydrates.
Pre-meal Exercise
Engage in light physical activity, such as a short walk, before eating to improve insulin sensitivity.
Mindful Eating
Eat slowly and savor each bite to give your body time to regulate blood sugar levels effectively.
Monitor Meal Timing
Avoid large gaps between meals and aim for regular eating intervals to maintain steady blood sugar levels.
Post-meal Movement
After eating, take a gentle walk to help your muscles use some of the glucose from your meal.

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