Bananas (1 Nlea Serving), Walnuts (1 Nut) and Almonds (1 Almond)

Reduce the banana portion first: try half a small, firm (less-ripe) banana instead of a whole ripe banana, while keeping almonds and walnuts measured.

Eat the banana after a protein- and fiber-rich meal rather than by itself; for example, pair it with plain Greek yogurt, cottage cheese, eggs, tofu, or unsweetened soy yogurt.

Keep nut portions moderate—about a small handful total—and choose plain, unsweetened almonds and walnuts rather than honey-roasted or coated varieties.

Add a high-fiber, low-starch food to the snack, such as chia seeds, ground flaxseed, raspberries, strawberries, blackberries, or avocado.

Slow the eating pace and avoid blending the ingredients into a smoothie, which can make the banana easier to consume quickly.

If spikes persist, replace the banana with a smaller serving of berries or an apple, and compare your glucose response to identify the portion that works best for you.