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https://www.bluecircle.foundation/food/1-bowl-upma
1 bowl upma
CARBS
30g
PROTEINS
6g
FATS
10g
Not advisable for a low-carb diabetes approach.
Quantity: 1 bowl (200g)
Glycemic Index: High
Glycemic Load: High
Fiber: 2g
Key Nutrients: Iron, Vitamin B6, Magnesium
Health Impact: The high carb content in upma can lead to a rapid spike in blood sugar levels, requiring a significant insulin response. The digestion time may vary, potentially causing prolonged elevated blood glucose levels.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean protein to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Sauteed spinach with paneer – Provides protein and fiber without spiking blood sugar
- Cauliflower rice with mixed vegetables – Low-carb alternative to rice with added nutrients
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast with avocado salad – High protein and healthy fats to stabilize blood sugar
- Salmon with roasted asparagus – Omega-3 rich fish with low-carb vegetable side
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low-carb content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels should return to baseline
“Many in the low-carb diabetes community find that reducing carb intake leads to better blood sugar control and overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with a source of protein or healthy fats.
🤔 FAQs about 1 bowl upma
Can I add more vegetables to my upma?
Yes, adding non-starchy vegetables can increase fiber content and reduce the impact on blood sugar.
Is upma a good choice for a low-carb diet?
While upma is traditionally made with semolina, opting for a lower-carb base like cauliflower rice can make it suitable for a low-carb diet.
