🍎 Food & Diabetes Search
Wheat rava upma
CARBS
25 grams
PROTEINS
5 grams
FATS
3 grams
Quantity: 1 cup
Glycemic Index: High
Glycemic Load: High
Fiber: 2 grams
Key Nutrients: Iron, Magnesium, Vitamin B6
Health Impact: The high carb content in wheat rava upma can lead to rapid spikes in blood sugar levels, triggering a significant insulin response and potentially causing post-meal hyperglycemia. It is advisable to limit or avoid this food to maintain stable blood glucose levels.
💉 Suggested Bolus
Pairing wheat rava upma with high-fiber vegetables or lean proteins can help slow down the absorption of carbohydrates and reduce the overall glycemic impact.
🍽️ Best Paired With (Veg)
- Spinach and paneer salad – Provides protein and fiber without spiking blood sugar levels
- Grilled vegetable skewers – Low-carb option with a variety of nutrients
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast with avocado salsa – High-protein, low-carb meal option
- Salmon with roasted asparagus – Healthy fats and protein without excess carbs
🥄 Smart Substitutes
- Cauliflower rice upma – Low-carb alternative with fewer carbs and fewer blood sugar spikes
- Zucchini noodles upma – 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
— BCDF community member
🧠 Lowering Impact Tip
Consider substituting wheat rava with cauliflower rice or almond flour.
🤔 FAQs about Wheat rava upma
Can I add more vegetables to the upma?
Yes, adding non-starchy vegetables can increase fiber content and nutrient density while keeping carbs low.
Is it okay to use ghee in cooking?
In moderation, ghee can be a good source of healthy fats and adds flavor without spiking blood sugar levels.