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https://www.bluecircle.foundation/food/upma
Upma
CARBS
15g
PROTEINS
3g
FATS
5g
Not advisable for a low-carb diabetes approach.
Quantity: 100g
Glycemic Index: Low-Medium
Glycemic Load: Moderate
Fiber: 1.5g
Key Nutrients: Iron, Vitamin B6, Magnesium
Health Impact: Upma contains a moderate amount of carbs which can lead to a spike in blood sugar levels. The insulin response may be significant due to the carb content. Digestion time can vary based on individual factors.
💉 Suggested Bolus
Consider pairing with fiber-rich vegetables or lean protein to slow down digestion and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low-carb, high-fiber option to balance the meal
- Tofu stir-fry – Protein-rich dish to help stabilize blood sugar levels
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source to complement the meal
- Salmon fillet – Healthy fats and protein for sustained energy
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative with fewer carbs and fewer blood sugar spikes
- Zucchini noodles – 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: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels remain stable
“Many in the low-carb diabetes community find that replacing high-carb foods with nutrient-dense, low-carb alternatives helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Replace with a lower-carb option like eggs or avocado.
🤔 FAQs about Upma
Can I add nuts to my Upma for extra crunch?
Yes, nuts can be a good addition for healthy fats and protein, but be mindful of portion sizes to avoid excessive calorie intake.
Is it okay to use ghee in Upma?
In moderation, ghee can be a flavorful addition. Opt for grass-fed ghee for added nutrients.
