Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Smooth Peanut Butter (100 G)

Choose a smaller, slightly firm banana rather than a very ripe or large one; riper bananas tend to raise glucose more quickly.

Keep peanut butter to 1–2 tablespoons and choose a variety containing only peanuts (and optionally salt), without added sugar or syrups.

Eat the banana and peanut butter after or alongside a balanced meal instead of on an empty stomach.

Add a protein-rich side such as plain Greek yogurt, cottage cheese, or an egg to slow digestion and reduce the size of the rise.

Add fiber with chia seeds, ground flaxseed, or a small handful of nuts, and drink water with the snack.

Take a gentle 10–20 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.