this is what I used which used 5kB upload and I had 10mbit down.
utorrent
global max up rate 5kB
global max down rate 0
net max half open 8
dht rate 4096
global max connections 150
max connected peers per torrent 75
number of upload slots per torrent 8 (under 1kB per slot but so what
)
max active downloads 5
enable scraping
enable dht
enable dht for new torrents