English Greek Yoghurt (1 Cup) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Choose a smaller banana or eat half a banana, especially if you notice larger rises with very ripe bananas.

Pair the banana with plain, unsweetened Greek yoghurt and add chia seeds, walnuts, or almonds to slow digestion.

Use less-ripe bananas rather than very ripe, soft bananas, which tend to raise glucose more quickly.

Replace part of the banana with berries such as strawberries, raspberries, or blueberries.

Avoid adding honey, syrup, granola, sweetened yoghurt, or fruit juice to the meal.

Eat the banana-yoghurt combination after or alongside a balanced meal containing protein, vegetables, and healthy fats rather than on an empty stomach.