Standard Serving — Diabetes Nutrition Facts

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

Millet Upma

CARBS

45g

PROTEINS

FATS

10g

Millet upma is a high-carb dish that may not be advisable for those strictly managing diabetes with a low-carb diet.

Quantity: 100g

Glycemic Index: 71

Glycemic Load: 32

Fiber: 3g

Key Nutrients: Magnesium, Phosphorus, Fiber

Health Impact: Millet upma has a high glycemic index and load, potentially causing significant blood sugar spikes and requiring careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the delayed digestion of fats and proteins.

🍽️ Best Paired With (Veg)

Mixed Green Salad – Adds fiber and bulk, helping to slow glucose absorption.
Avocado Slices – Healthy fats can help moderate blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Provides high-quality protein that does not impact blood sugar levels.
Pan-Seared Salmon – Rich in omega-3 fatty acids, beneficial for overall heart health in diabetes management.

🥄 Smart Substitutes

Cauliflower Rice Upma – Significantly lower in carbs, helps in reducing blood sugar spikes.
Almond Flour Upma – Higher in protein and healthy fats, lower in carbs than millet.
Coconut Flour Upma – Low in carbs and has a low glycemic index, suitable for maintaining stable glucose levels.

⏱ Blood Sugar Timeline

0–15 min: Little to no significant change in blood sugar levels.
30–60 min: Moderate increase in blood sugar, depending on the portion size and individual metabolic response.
2–3 hr: Gradual return to baseline or slightly elevated, contingent on overall glycemic control and meal composition.

“Many in the low-carb diabetes community find that substituting traditional grains with lower carb alternatives like cauliflower or almond flour helps in managing post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size and increase the proportion of non-starchy vegetables.

🤔 FAQs about Millet Upma

Can millet upma be part of a low-carb diet?

Millet upma can be higher in carbs; consider substituting millet with lower-carb alternatives like cauliflower or almond flour.

How does millet upma affect blood sugar levels?

Millet, while being a whole grain, can still cause blood sugar spikes in some individuals, especially those with diabetes.

Are there any other benefits to low-carb substitutes for millet upma?

Yes, substitutes like cauliflower rice and almond flour not only help in managing blood sugar but also increase the intake of essential nutrients and healthy fats.

Have a question about Millet Upma or any other topic related to diabetes?

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