Upma
उपमा · ఉప్మా
Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Use broken wheat (daliya) or oats instead of rava for a much lower GI version. Add lots of vegetables to increase fiber.
Lower-GI Alternatives
Try these instead for better blood sugar control
Daliya (Broken Wheat)
दलिया · గోధుమ రవ్వ
Cracked wheat porridge, a traditional North Indian breakfast. High fiber content makes it a better choice than refined wheat products.
Oats
ओट्स · ఓట్స్
Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.
Pesarattu (Green Gram Dosa)
पेसरट्टू · పెసరట్టు
Andhra specialty dosa made from whole green gram. One of the best breakfast options for diabetics — high protein, low GI.