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https://www.bluecircle.foundation/food/1-bowl-upma
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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
Health Impact: Upma can lead to rapid blood sugar spikes due to its high carb content and glycemic index, requiring careful insulin management.
💉 Suggested Bolus
Consider pairing with fiber-rich foods or incorporating physical activity after consumption to help manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Monitor blood sugar levels
- 30–60 min: Monitor blood sugar levels
- 2–3 hr: Monitor blood sugar levels
“Many in the low-carb diabetes community find that dishes like upma can lead to blood sugar spikes due to the high carb content. It's important to pair such dishes with protein and healthy fats to help stabilize blood sugar levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing the portion size and adding more non-starchy vegetables or protein.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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