How to cook poha or upma to reduce their glycemic index?

Question

Get tips to lower GI in breakfast dishes like poha or upma for a healthier option.

Answer 1

To reduce the glycemic index (GI) of poha or upma, incorporate fiber-rich ingredients like vegetables and nuts, and add a source of protein such as lentils or chickpeas. Soaking poha for a shorter duration and using parboiled rice for upma can also help.

Detailed Explanation:

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Lowering the GI of poha or upma involves slowing down the digestion and absorption of carbohydrates. Here's a step-by-step guide:

1. Increase Fiber Content: Add plenty of vegetables like peas, carrots, beans, and spinach to your poha or upma. Fiber slows down the digestion of carbohydrates, leading to a lower GI.
2. Incorporate Protein: Include a source of protein such as sprouted lentils, chickpeas, or even a sprinkle of paneer (Indian cheese) in your recipe. Protein also helps in slowing down carbohydrate absorption.
3. Add Healthy Fats: Use healthy fats like nuts (peanuts, cashews) or seeds (mustard seeds, cumin seeds) in moderation. Fats also contribute to a slower release of glucose into the bloodstream.
4. Poha Soaking Time: For poha, avoid over-soaking the flattened rice. Just a quick rinse is sufficient. Over-soaking can break down the starches, potentially increasing the GI.
5. Upma Rice Choice: When making upma, consider using parboiled rice rava (semolina). Parboiled rice has a slightly lower GI compared to regular semolina.
6. Lemon Juice or Vinegar: Adding a squeeze of lemon juice or a dash of vinegar towards the end of cooking can also help lower the GI. The acidity slows down the digestion of carbohydrates.

Pro Tip:

Don't overcook the vegetables. Slightly crunchy vegetables retain more fiber and contribute to a lower GI. Overcooked vegetables tend to break down, releasing sugars more quickly.