1 Cup — Diabetes Nutrition Facts

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

Upma

CARBS

15g

PROTEINS

FATS

Not advisable for a low-carb diabetes approach.

Quantity: 150g

Glycemic Index: Unknown

Glycemic Load: Unknown

Fiber: 1g

Key Nutrients: Iron, Vitamin B6, Magnesium

Health Impact: Upma can lead to a rapid rise in blood sugar due to its high carbohydrate content, potentially requiring a higher insulin response. The digestion time may vary based on individual metabolism.

💉 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 – Provides fiber and essential nutrients without spiking blood sugar.
Tofu stir-fry – High-protein option that helps in blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that complements a low-carb meal.
Salmon fillet – Rich in omega-3 fatty acids and protein, suitable for a low-carb diet.

🥄 Smart Substitutes

Cauliflower rice – Low-carb alternative that helps in managing blood sugar levels.
Zucchini noodles – Low-carb option that adds fiber and nutrients to the meal.

⏱ Blood Sugar Timeline

0–15 min: Monitor blood sugar levels closely.
30–60 min: Check blood sugar response post-meal.
2–3 hr: Note any delayed impact on blood glucose levels.

“Many in the low-carb diabetes community find that incorporating more non-starchy vegetables and lean proteins into meals helps in stabilizing blood sugar levels throughout the day.”
— BCDF community member

🧠 Lowering Impact Tip

Consider reducing portion size and pairing with a source of protein and healthy fats.

🤔 FAQs about Upma

Can I add nuts to my Upma for a low-carb option?

Yes, nuts like almonds or walnuts can be a good addition for healthy fats and protein, but portion control is key due to their calorie content.

Is it better to have Upma for breakfast or lunch?

It can be consumed for either meal, but some individuals find that having it for breakfast helps in better blood sugar management throughout the day.

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

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