Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Coffee (1 Mug (8 Fl Oz))

Choose a smaller, less-ripe banana or eat half now and save the rest for later.

Pair the banana with protein and fat, such as plain Greek yogurt, eggs, or a small handful of almonds or walnuts.

Have the coffee after eating rather than on an empty stomach; avoid adding sugar, syrups, or sweetened creamers.

Add fiber by combining the banana with chia seeds or ground flaxseed in plain yogurt.

Take a 10–15 minute easy walk after eating to help blunt the rise.

If coffee repeatedly raises your readings, try a smaller serving, decaf, or coffee with an unsweetened milk alternative.