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https://www.bluecircle.foundation/food/wheat-rava-upma
Wheat rava upma
CARBS
25g
PROTEINS
5g
FATS
3g
Not advisable for a low-carb diabetes approach.
Quantity: 150g
Glycemic Index: High
Glycemic Load: High
Fiber: 2g
Key Nutrients: Iron, Magnesium, Vitamin B6
Health Impact: Wheat rava upma can lead to rapid blood sugar spikes due to its high carbohydrate content, potentially requiring a higher insulin response and leading to quick digestion.
💉 Suggested Bolus
Consider pre-bolusing insulin before the meal to match the digestion speed of the upma.
🍽️ Best Paired With (Veg)
- Spinach and paneer salad – Provides fiber, protein, and essential nutrients without spiking blood sugar
- Zucchini noodles with pesto – Low-carb option that complements the flavors of upma
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast with avocado salsa – High-protein, low-carb option to balance the meal
- Salmon with roasted vegetables – Healthy fats and protein to support blood sugar control
🥄 Smart Substitutes
- Cauliflower rice upma – Low-carb alternative to wheat rava upma
- Almond flour upma – Low-carb, gluten-free option for upma
⏱ 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 should stabilize with proper portion control
“Many in the low-carb diabetes community find that replacing traditional grains with low-carb alternatives helps in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider reducing portion size and pairing with high-fiber vegetables or protein sources.
🤔 FAQs about Wheat rava upma
Can I add vegetables to wheat rava upma?
Yes, adding non-starchy vegetables like spinach, bell peppers, or mushrooms can increase fiber content and improve blood sugar response.
Is it okay to have wheat rava upma for dinner?
It's best to consume lower-carb options for dinner to prevent blood sugar spikes overnight. Consider having a smaller portion or pairing it with protein and vegetables.
