Standard Serving — Diabetes Nutrition Facts

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

Sooji upma

CARBS

45g

PROTEINS

11g

FATS

12g

Sooji upma is a high-carbohydrate dish made from semolina, which is not advisable for a low-carb diabetes management approach due to its potential to cause significant blood glucose spikes.

Quantity: 100g

Glycemic Index: 66

Glycemic Load: 29

Fiber: 5g

Key Nutrients: Vitamin B, Iron, Dietary Fiber

Health Impact: Sooji upma has a high glycemic index and load, leading to rapid increases in blood sugar and insulin response, which can be challenging to manage in diabetes.

💉 Suggested Bolus

If consuming, consider a dual-wave or extended bolus to manage the delayed digestion and absorption.

🍽️ Best Paired With (Veg)

Paneer Stir Fry – Adds protein to the meal, aiding in satiety and slower digestion.
Avocado Salad – Provides healthy fats and fiber, further stabilizing blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Salad – Lean protein source that helps moderate blood sugar levels.
Baked Salmon – Rich in Omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Cauliflower Rice Upma – Significantly lower in carbs, helps in maintaining more stable blood glucose levels.
Almond Flour Upma – Higher in protein and healthy fats, less impact on blood sugar.
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 digest slower.
30–60 min: Gradual rise in blood sugar, avoiding sharp spikes typical with high-carb meals.
2–3 hr: More stable blood sugar levels, preventing the typical high followed by a rapid drop.

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

🧠 Lowering Impact Tip

Replace semolina with a lower-carb alternative like cauliflower rice or almond flour to reduce carbohydrate content.

🤔 FAQs about Sooji upma

Can I eat traditional sooji upma if I manage portion size?

While smaller portions can reduce impact, substituting with a low-carb alternative is more effective for blood sugar control.

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

Low-carb upma can be a regular part of your diet, considering it aligns with your overall carb limits and nutritional goals.

Have a question about Sooji upma or any other topic related to diabetes?

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