Banana Muffins (1 Medium)

Have a smaller portion, such as half a muffin, and avoid eating it on an empty stomach.

Pair the muffin with plain Greek yogurt or eggs to slow digestion and reduce the rise.

Add a small handful of almonds, walnuts, or chia seeds alongside it for fiber and healthy fats.

Choose a muffin made with oat bran, almond flour, or steel-cut oats instead of refined white flour when possible.

Use berries such as strawberries, raspberries, or blueberries as the main fruit addition rather than extra banana or sweet toppings.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.