Standard Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/suji-seviya-upma

Suji seviya upma

CARBS

High

PROTEINS

Moderate

FATS

Low

Suji seviya upma is high in carbohydrates and not advisable for a low-carb diabetes management approach.

Quantity: 100 grams

Glycemic Index: High

Glycemic Load: High

Fiber: Moderate

Key Nutrients: Vitamins from vegetables, dietary fiber

Health Impact: Can cause significant blood sugar spikes due to high carbohydrate content and rapid digestion.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if consumed.

🍽️ Best Paired With (Veg)

Avocado Salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.
Steamed Broccoli with Olive Oil – Low in carbs and high in fiber, aids in fullness and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein, supports muscle maintenance and satiety without impacting blood sugar levels.
Pan-Seared Salmon – Rich in omega-3 fatty acids, beneficial for heart health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice Upma – Significantly lower in carbs, helps in managing blood sugar levels more effectively.
Shirataki Noodles Upma – Very low in carbohydrates and calories, aiding in better glucose control and weight management.
Almond Flour Upma – Higher in protein and healthy fats, lower in carbs, supporting sustained energy levels without spiking blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slower, causing less immediate rise in blood sugar.
30–60 min: Gradual increase in blood sugar, if any, due to slow digestion and absorption of nutrients.
2–3 hr: Blood sugar levels begin to stabilize, avoiding the sharp drops associated with high-carb meals.

“Many in the low-carb community find that replacing traditional high-carb meals with nutrient-dense, lower-carb alternatives not only helps in managing blood sugar levels but also enhances overall well-being and energy levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Replace semolina with a lower-carb alternative like cauliflower rice.

🤔 FAQs about Suji seviya upma

Can I eat traditional suji seviya upma if I manage portion size?

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

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

These substitutes can be included regularly in your meals as they help maintain steady blood sugar levels and support overall health.

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