Whole Wheat Bread (1 Regular Slice), Peanut Butter (1 Tablespoon) and Banana (1 Medium (7 Inches To 7 7/8 Inches Long))

Reduce the banana portion to half a small, firmer (less ripe) banana and avoid very ripe bananas, which tend to raise glucose faster.

Use one slice of dense whole-grain or sourdough whole-wheat bread rather than two slices; choose a product with at least 3–5 g fiber per slice and no added sugar.

Keep peanut butter to 1–2 tablespoons and choose an unsweetened variety with peanuts as the main ingredient.

Add protein before or alongside the meal, such as a boiled egg, plain Greek yogurt, tofu, or cottage cheese, rather than eating the bread and banana alone.

Replace part or all of the banana with berries, apple slices, pear, or an orange; pair the fruit with the peanut butter.

Eat vegetables or a small salad first, then have the bread, peanut butter, and fruit; a 10–20 minute walk after eating may also blunt the rise.