Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Peanuts (100 G)

Reduce the banana portion to half of a small, firm or just-ripe banana, while keeping peanuts to a measured small handful.

Eat the banana after a balanced meal rather than by itself, especially one containing protein, fiber, and non-starchy vegetables.

Add plain Greek yogurt or unsweetened soy yogurt to the snack for more protein and a slower rise.

Include chia seeds or ground flaxseed with the snack to increase fiber; start with a small amount and drink water.

Avoid very ripe, soft bananas and banana smoothies, which can raise glucose faster than a whole, firmer banana.

Take a gentle 10–20 minute walk soon after eating, if safe and appropriate for you.