Date (1 Date) and Bananas (1 Small (6 Inches To 6 7/8 Inches Long))

Choose a smaller, less-ripe banana rather than a large or very ripe one; eat it slowly and avoid banana-based drinks or smoothies.

Pair the banana with protein and fat, such as plain Greek yogurt, eggs, or a small handful of almonds or walnuts.

Add fiber alongside it, for example chia seeds mixed into plain yogurt or a side of non-starchy vegetables.

Have the banana after a balanced meal instead of on an empty stomach.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.

Track portion size, ripeness, timing, and your glucose response to identify the banana amount that works best for you.