Upma, a traditional Indian breakfast dish made with coarse rice or wheat, can impact glucose metabolism. As a source of carbohydrates, upma can cause a spike in blood sugar levels if not balanced with other macronutrients. Pairing upma with protein and fibre-rich foods can help slow down glucose absorption into the bloodstream, promoting more stable blood sugar levels and better glucose metabolism.
Optimising Upma for Better Glucose Metabolism
• Try pairing upma with fibre, protein, and fat to slow the release of glucose and improve the body’s response.
• Consider reducing the portion of carbohydrates in your upma to lower the overall glucose load.
• You may replace simple carbs with complex carbs, such as whole wheat or brown rice, instead of refined grains.
• Consider meal combination examples such as adding paneer cubes or tofu bhurjee and lots of vegetables to the upma or adding some roasted dal and nuts to it.
The glycemic index of foods measures how quickly they raise blood sugar levels, with high GI foods like upma causing a rapid spike in glucose. When this happens regularly, it can lead to insulin resistance and hyperglycemia, a condition where blood sugar levels remain high.
