Upma (1 Serving (120g)) and Upma (1 Serving (120g))

Breakfast

194 mg/dL avg. peak value

Usually causes a large spike

2 Avg. Food Score on Ultrahuman App

82 % Ultrahuman Users got an UNSTABLE response

How to consume Upma | Upma without glucose spikes

Portion Control

Reduce the serving size of Upma to manage the carbohydrate intake better, thereby minimizing a large glucose spike.

Incorporate Protein

Pair Upma with a protein-rich food like boiled eggs, tofu, or Greek yogurt. This can slow down the digestion and absorption of carbohydrates.

Add Healthy Fats

Include a small portion of healthy fats such as avocado slices, nuts, or seeds to Upma. Fats can help in moderating blood sugar levels by slowing down digestion.

Include Fiber

Enhance the fiber content by adding vegetables like broccoli, spinach, or bell peppers to Upma. This can help in slowing the release of glucose into the bloodstream.

Stay Hydrated

Drink plenty of water throughout the day, as staying hydrated can help regulate blood sugar levels.

Exercise

Engage in a short walk or light physical activity 30 minutes after eating Upma, which can help improve insulin sensitivity and lower blood sugar levels.

Monitor Timing

Consume Upma earlier in the day when your body's glucose tolerance is typically better, rather than later in the evening.

Mindful Eating

Eat slowly and focus on chewing properly, which can aid digestion and help control post-meal blood sugar spikes.

Monitor Blood Sugar

Check your blood sugar levels after eating Upma to understand how it affects you personally, and adjust your diet and lifestyle accordingly.