What is the glycemic index of Upma?

Upma has a glycemic index of 66, which is classified as Medium GI.

What is the glycemic load of Upma?

Upma has a glycemic load of 15 per serving (1 medium bowl).

Upma has a medium GI (66). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.

A serving of Upma (1 medium bowl) has about 190 calories, with 32g carbs, 5g protein and 2.5g fiber.

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उपमा · ఉప్మా

Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.

GI · Medium GI

0Low (55)Med (69)110+

Glycemic Index

Glycemic Load

200g

Serving Size

190

Calories

Per serving: 1 medium bowl

32g

Carbs

Protein

Fat

2.5g

Fiber

Use broken wheat (daliya) or oats instead of rava for a much lower GI version. Add lots of vegetables to increase fiber.

GI Source: NIN India

Try these instead for better blood sugar control

दलिया · గోధుమ రవ్వ

Cracked wheat porridge, a traditional North Indian breakfast. High fiber content makes it a better choice than refined wheat products.

ओट्स · ఓట్స్

Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.

पेसरट्टू · పెసరట్టు

Andhra specialty dosa made from whole green gram. One of the best breakfast options for diabetics — high protein, low GI.