Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Date (1 Date)

Reduce the portion: try either half a small, firm banana or one small date rather than eating both together.

Choose a less-ripe, firmer banana; it is usually less likely to raise glucose quickly than a very ripe, soft banana.

Eat the fruit after a balanced meal rather than on an empty stomach.

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

Add fiber alongside it, such as chia seeds mixed into plain Greek yogurt or a small serving of vegetables before the fruit.

Avoid fruit juice, smoothies, or additional sweet foods with the banana or date, and take a 10–15 minute walk after eating if appropriate for you.