Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/broken-wheat-upma

Broken wheat upma

CARBS

44g

PROTEINS

FATS

Broken wheat upma is not advisable for a low-carb diabetes diet due to its high carbohydrate content which can lead to significant blood sugar spikes.

Quantity: 100g

Glycemic Index: 62

Glycemic Load: 27

Fiber: 5g

Key Nutrients: Fiber, magnesium, iron

Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin levels, which may not be ideal for managing diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed digestion of fibers.

🍽️ Best Paired With (Veg)

Avocado Salad – Rich in healthy fats and fiber, helps to further moderate blood sugar levels.
Stir-fried Tofu with Veggies – Provides a high-protein, low-carb complement to the meal.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein, helps to stabilize blood sugar levels.
Pan-seared Salmon – Rich in omega-3 fatty acids and protein, supports overall metabolic health.

🥄 Smart Substitutes

Cauliflower Rice Upma – Significantly lower in carbs, helps in reducing blood sugar spikes.
Almond Flour Upma – Higher in healthy fats and protein, lower in carbs, and gluten-free.
Coconut Flour Upma – Low in carbs and high in fiber, aids in slower glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes do not rapidly increase blood glucose.
30–60 min: Stable blood sugar levels due to slow digestion of fats and fibers.
2–3 hr: Continued stable blood glucose, preventing the common post-meal spikes associated with high-carb meals.

“Many in the low-carb diabetes community find that replacing traditional high-carb grains with vegetable-based or nut-based alternatives not only helps in managing blood sugar but also enhances overall dietary satisfaction without feeling deprived.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the proportion of non-starchy vegetables and healthy fats in the meal.

🤔 FAQs about Broken wheat upma

Can I eat traditional upma if I manage portion size?

Even small portions of high-carb foods like traditional upma can cause blood sugar spikes. It's advisable to opt for low-carb substitutes.

How often can I include these low-carb upma alternatives in my diet?

These alternatives can be included regularly in your meals as they help maintain stable blood sugar levels and support a healthy diet.

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