Water (1 Cup (8 Fl Oz)) and Banana (1 Medium (7 Inches To 7 7/8 Inches Long))

Avoid eating banana by itself; pair a smaller portion with protein and fat, such as plain Greek yogurt, eggs, or a small handful of almonds or walnuts.

Choose a less-ripe, smaller banana, since firmer bananas generally raise glucose less than very ripe ones.

Have the banana after a balanced meal containing non-starchy vegetables, protein, and healthy fat rather than on an empty stomach.

Replace some or all of the banana with lower-impact fruit such as berries, cherries, apple, pear, orange, or grapefruit.

Add high-fiber foods to the meal, such as lentils, chickpeas, beans, oats, or non-starchy vegetables.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.