Oats (Quaker) (1 Serving) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Use a smaller portion of banana, preferably a firmer, less-ripe banana, and avoid adding sweeteners or dried fruit.

Choose minimally processed rolled or steel-cut oats rather than instant flavored oat packets.

Combine the banana and oats with protein and fat, such as plain Greek yogurt, eggs, chia seeds, or nuts, to slow absorption.

Add fiber-rich toppings such as chia seeds, ground flaxseed, raspberries, or blueberries instead of honey, syrup, or sugar.

Eat the meal after a balanced meal or alongside protein rather than having banana and oats alone on an empty stomach.

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