Tea with milk and Upma are popular Indian breakfast options. However, they can be high in simple carbs and sugar. Semolina in Upma has a high glycemic index (GI) score due to its glucose content. Additionally, tea is considered a healthy beverage that is low in calories and rich in antioxidants, which may improve insulin sensitivity. But adding milk to tea can increase the calories and carbohydrate content.
Ways to Optimise Your Tea and Upma
• Instead of tea with milk and sugar, try black tea without any additives.
• You may substitute sugar in tea with natural plant-based sweeteners like stevia or any natural plant-based sweetener.
• Try cauliflower Upma as an alternative to semolina, as cauliflower has a low glycemic index.
• Consider isolating the events of having tea and Upma to understand what’s leading to a poor score.
100gm of semolina contains 72.8 grams of carbohydrates, making a portion of Upma high GI naturally. Moreover, a cup of milk tea consists of 22 grams of carbohydrates. The carbs in both milk tea and Upma can heavily impact blood glucose levels. Therefore, it is crucial to optimise this meal to prevent hyperglycemia.
