Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/little-millet-upma

Little Millet Upma

CARBS

41g

PROTEINS

7.7g

FATS

3.6g

Little millet upma is a traditional Indian dish made from little millet, which is lower in carbohydrates compared to other grains but still significant for a low-carb diet. It may not be the best choice for strict low-carb dieters.

Quantity: 100g

Glycemic Index: 54

Glycemic Load: 22

Fiber: 7.6g

Key Nutrients: Magnesium, Phosphorus, Iron

Health Impact: Little millet upma has a moderate glycemic index and load, which can cause moderate blood sugar spikes in individuals with diabetes. The carbohydrate content can stimulate insulin response and affect blood glucose levels.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of the fiber and protein.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps balance the meal's macronutrient profile and reduce overall glycemic index.
Avocado Salad – Rich in healthy fats and fiber, aids in slower digestion and absorption of carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein that helps mitigate blood sugar spikes.
Pan-Seared Salmon – Rich in omega-3 fatty acids, supports cardiovascular health important for diabetes management.

🥄 Smart Substitutes

Cauliflower Rice Upma – Significantly lower in carbs, helps in reducing blood sugar spikes.
Broccoli Rice Upma – Provides a low-carb alternative with added fiber and nutrients.
Shirataki Noodles – Very low in carbohydrates and calories, helping maintain stable glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Little impact as the body begins to digest the meal.
30–60 min: Moderate rise in blood sugar due to the presence of carbs in millet.
2–3 hr: Blood sugar begins to stabilize as the body processes the millet, fiber helps in slower digestion.

“Many in the low-carb community find that integrating high-fiber, low-carb substitutes like cauliflower rice helps in managing post-meal blood sugar levels more effectively than traditional grains.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size, increase the fiber content by adding more vegetables, and include a protein source to slow digestion.

🤔 FAQs about Little Millet Upma

Can I eat millet if I am on a strict low-carb diet?

Millet is lower in carbs than some grains but still may impact blood sugar levels. Consider portion control or substituting with lower-carb alternatives like cauliflower rice.

How can I make a traditional upma more diabetes-friendly?

Replace millet with a low-carb base like cauliflower or broccoli rice and increase the proportion of non-starchy vegetables and protein sources in the dish.

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