Banana (1 piece) and Poha (1 piece)

Reduce the portion of banana and poha, and avoid having either on an empty stomach.

Choose a smaller, firmer banana rather than a very ripe banana; ripe bananas tend to raise glucose faster.

Add protein and fat to the meal, such as eggs, plain Greek yogurt, paneer, tofu, or unsweetened peanut butter.

Bulk up poha with non-starchy vegetables such as peas, spinach, capsicum, carrots, beans, and cauliflower, while using less poha.

Replace part or all of the poha with rolled or steel-cut oats, cooked with vegetables and protein rather than sugar or sweet toppings.

Take a 10–20 minute easy walk after eating, and avoid sweetened drinks or fruit juice with the meal.