Upma (1 Serving (120g))

171 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

Start by consuming smaller portions of upma. Reducing the quantity can help limit the glucose spike.

Protein Addition

Incorporate a source of protein such as a boiled egg, Greek yogurt, or cottage cheese with your meal. Protein can help slow down the absorption of carbohydrates.

Fiber Boost

Add fiber-rich vegetables like bell peppers, spinach, or carrots to your upma. Fiber helps slow down the digestion process.

Whole Grains

Use whole-grain semolina instead of refined semolina to prepare upma. Whole grains digest more slowly, which can help stabilize blood sugar levels.

Healthy Fats

Include healthy fats such as nuts (almonds, walnuts) or seeds (chia seeds, flaxseeds) to your meal. Fats can delay gastric emptying and reduce spikes.

Include Legumes

Pair your upma with a serving of lentil soup or a small amount of chickpeas to add additional protein and fiber.

Stay Hydrated

Drink plenty of water throughout the day, which can aid in digestion and help stabilize blood sugar levels.

Physical Activity

Engage in light physical activity, such as a short walk, after eating upma to help your body use up the glucose more efficiently.

Monitor and Adjust

Keep track of your blood sugar levels to understand how your body responds and adjust your meal components accordingly.

Mindful Eating

Eat slowly and mindfully, which can enhance digestion and help prevent overeating.

Find Glucose response for your favourite foods

Explore OGDb

Discover
metabolic
health with M1

Ultrahuman M1 helps you measure the impact of food and activity on your body in real time through glucose as a biomarker.

Explore Ultrahuman M1