Savour the Flavour of Upma: Tame The Glucose Spikes | Ultrahuman (2024)

FAQs

Savour the Flavour of Upma: Tame The Glucose Spikes | Ultrahuman? ›

Try pairing upma with fibre, protein, and fat to slow the release of glucose and improve the body's response. Consider reducing the portion of carbohydrates in your upma to lower the overall glucose load. You may replace simple carbs with complex carbs, such as whole wheat or brown rice, instead of refined grains.

But the popular breakfast choice of upma and poha isn t a healthy option. The reason being suji or rawa is a fine and processed item, so when upma is prepared with it; it stands a higher chance of increasing ones blood sugar level. Similarly, poha is rice based and anything rice based will spike your sugar level.

Also, combining carbs with fiber, fat, and protein can reduce the risk of blood sugar peaks. So, adding legumes, nuts, vegetables, seeds, fruits, and whole grains to your meals may help temper your blood sugar levels after you eat.

Starchy potatoes

“Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.”

It is known for its high protein and fibre content but has a high glycemic index. This means that foods made from ragi flour, such as ragi rava idli, cause a sudden spike in blood sugar levels. Try to opt for healthier sides like sambar, tomato chutney, or vegetable stew.

Poha ranks low on the glycemic index hence giving fewer spikes in blood sugars while white rice ranks high on the same. Poha is an excellent source of probiotics to maintain your stomach health. However, as Diabetologists we observe eating Poha in large portions may boost your sugars so portion control is key.

You can consume up to one serving of upma every day which is around 155 grams. There are around 132 calories in upma per one serving or 155 g. Calories in upma are very low and one serving provides you over 10% of the daily advised nutrition intake. This makes upma a healthy and wise choice to start your day with.

Drinking water and staying hydrated is important for managing blood sugar, also known as blood glucose. “Water helps your kidneys filter out excess sugar through urine,” says Khan. “So, the more hydrated you are, the more urine production you'll have, which flushes out sugar in the body.”

The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help to bring down blood sugar levels quickly. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.

How much sugar is in upma? ›

Carbohydrates: Upma contains 71.25 grams of carbohydrates per serving, including 1.5 grams of sugar and 3.9 grams of dietary fibre. The fibre content is particularly noteworthy as it aids in digestion and helps manage blood sugar levels.

Besan is considered to have a low glycemic index, which causes a lesser blood glucose spike. Also, it contains resistant starches that are digested slowly which, keeps you full for a longer period and reduces food intake. These properties make besan a safe choice for diabetic people.

The more chapati you eat, the more carbohydrates you consume, and the more your blood sugar levels will rise. Therefore, it is advisable to limit your intake of chapati to one or two pieces per meal, depending on your carbohydrate allowance and your blood sugar goals.

Upma is a good source of protein, dietary fiber, lycopene, beta carotene, copper, and an excellent source of vitamin C, vitamin D, lutein, manganese, and vitamin E. It contains 49% carbohydrates, 9% protein, and 42% of fat.

1 small vegetable upma + 12 cup low-fat yogurt

. For those with gestational diabetes, using a small amount of semolina and adding plenty of vegetables can make this a healthy and satisfying breakfast option.

Indian dishes often feature potatoes, which have a high glycemic index and can lead to rapid spikes in blood sugar levels. While sweet potatoes are a healthier option than regular potatoes, they still contain carbohydrates and should be consumed in moderation.