Upma and chai, a popular food and beverage item in Indian cuisine, are preferred as breakfast for their simplicity. While delicious and nutritious, their glycaemic load (GL) is not simple. The GL is increased due to the milk and additives in tea like sugar. However, adding fibre-rich ingredients, such as carrots, peas and beans, to upma can help slow down glucose absorption into the bloodstream and help regulate blood glucose levels.
Perfecting the pair: Optimising chai and upma for a delicious and healthy breakfast
• Try switching your milk tea with black tea, without sugar.
• Try cauliflower upma (lower GI) as an alternative to suji upma.
• Consider substituting sugar in the tea with stevia, honey or any natural plant-based sweetener.
• Try isolating the events – first have tea without sugar and then have cauliflower upma. By separating the events and analysing the impact of each food item on blood glucose levels, you may identify ways to modify the recipe or preparation methods to improve the glycaemic score and make these foods healthier and more blood sugar-friendly.
Upma and chai can be part of a healthy and balanced diet when consumed in moderation and with consideration for portion sizes. Choosing whole grain upma and using natural sweeteners in chai can also help to reduce the GL and lower the risk of hyperglycaemia. By making these tweaks, you can enjoy the traditional flavours of upma and chai while supporting your overall health and well-being.
