Pea Protein Isolate (Myprotein) (1 Serving), Greek Yogurt (Epigamia) (1 Serving), Papayas (1 Cup, Cubes), English Soaked Almonds (1 Piece) and English Soaked Brazil Nuts (1 Piece)

Reduce the papaya portion first, since it is the most likely component to raise glucose; keep the other foods in their usual portions and test a smaller serving.

Choose plain, unsweetened Greek yogurt with no fruit puree, honey, syrups, or added sugar.

Use an unsweetened pea protein isolate with minimal carbohydrates and no added sweeteners such as sugar, maltodextrin, or rice syrup.

Eat the soaked almonds and Brazil nuts together with the yogurt and protein before or alongside the papaya, rather than eating papaya alone or first.

Add a small amount of chia seeds, ground flaxseed, or psyllium husk to the yogurt/protein mixture to increase fiber; start with a modest amount and drink water.

Take a 10–20 minute easy walk after the meal, if safe and appropriate for you, to help reduce the post-meal rise.