Rice with Vegetables (1 Cup) and Banana (1 piece)

Use a smaller, less-ripe banana and eat it with protein or fat, such as plain Greek yogurt, eggs, or almonds, rather than eating it alone.

Replace the rice with a lower-impact option such as lentils, chickpeas, barley, quinoa, or buckwheat.

Increase the non-starchy vegetable portion—such as broccoli, spinach, peppers, zucchini, or cauliflower—and make it the largest part of the meal.

Add protein to the meal, such as tofu, tempeh, fish, chicken, eggs, or plain Greek yogurt, to slow digestion.

Start with vegetables and protein, then eat the banana or grain portion last; take a 10–20 minute easy walk after eating.

Reduce the total carbohydrate portion and monitor your response to find the banana and grain amount that keeps your glucose steadier.