Upma (1 Serving (120g))

170 mg/dL

avg. peak value

Usually causes a large spike

Avg. Food Score on Ultrahuman App

82%

Ultrahuman Users got an UNSTABLE response

Other related foods

How to consume Upma without glucose spikes

Portion Control

Reduce the portion size of Upma you consume. Eating smaller amounts can help minimize spikes in blood sugar levels.

Add Protein

Include a source of protein in your meal, like adding a side of boiled eggs, grilled chicken, or paneer to your Upma. Protein helps slow the absorption of carbohydrates, leading to a more gradual increase in blood sugar.

Incorporate Healthy Fats

Add healthy fats such as nuts (almonds or walnuts) or seeds (chia or flaxseeds) to your Upma. Fats can also help slow the digestion and absorption of carbohydrates.

Include Fiber-rich Vegetables

Add vegetables like spinach, broccoli, or bell peppers to your Upma. These vegetables are high in fiber, which can help moderate blood sugar spikes.

Hydrate Wisely

Drink plenty of water before and during your meal. Staying hydrated can aid in digestion and help maintain stable blood sugar levels.

Eat Slowly and Mindfully

Take your time to eat, chew thoroughly, and enjoy your meal. This can aid in better digestion and help prevent overeating.

Engage in Light Physical Activity

After eating, consider going for a short walk or doing some gentle stretching exercises. Physical activity can help lower blood sugar levels by increasing insulin sensitivity.

Choose a Whole Grain Upma

Prepare Upma using whole or minimally processed grains, such as quinoa or whole wheat instead of refined grains. These alternatives tend to have a slower effect on blood sugar.

Monitor Blood Sugar Levels

Keep track of your blood sugar levels before and after eating Upma. This can help you understand how your body responds and adjust your dietary choices accordingly.

Consult with a Dietitian

If you frequently experience blood sugar spikes, consider consulting a dietitian who can provide personalized advice and help you develop a meal plan that suits your needs.

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