Oats upma
CARBS
25g
PROTEINS
7g
FATS
5g
Quantity: 200g
Glycemic Index: Medium
Glycemic Load: Moderate
Fiber: 4g
Key Nutrients: Iron, Vitamin B6, Fiber
Health Impact: Oats upma may lead to a moderate blood sugar increase due to its carbohydrate content. The presence of fiber and protein can help slow down digestion and reduce the glycemic response.
💉 Suggested Bolus
Pair with a source of lean protein and non-starchy vegetables to minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Avocado salad – Healthy fats and fiber to balance blood sugar
- Spinach and feta omelette – Protein-rich option to stabilize blood glucose levels
🍽️ Best Paired With (Non Veg)
- Grilled salmon with asparagus – Omega-3 fatty acids and low-carb vegetables for blood sugar control
- Chicken stir-fry with broccoli – Protein and fiber combination for stable blood glucose
🥄 Smart Substitutes
- Cauliflower rice upma – Low-carb alternative to oats with similar texture and taste
- Eggplant upma – Low-carb option rich in fiber and nutrients
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low-carb content
- 30–60 min: Steady release of energy without significant spikes
- 2–3 hr: Sustained energy levels with no crash
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing the portion size and adding more non-starchy vegetables.
🤔 FAQs about Oats upma
Can I add nuts to my oats upma for a low-carb option?
Yes, nuts like almonds or walnuts can provide healthy fats and protein to balance the meal.
Is it okay to use coconut oil in cooking upma?
Coconut oil can be a good choice due to its medium-chain triglycerides that may help in blood sugar management.
Have a question about Oats upma or any other topic related to diabetes?
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