Bananas (1 Medium (7 Inches To 7 7/8 Inches Long)) and Papayas (1 Cup, Cubes)

Reduce the portion: try half a small banana or 1/2 cup papaya at a time, then check your glucose response.

Choose firmer, less-ripe bananas rather than very ripe or spotted ones, which are more likely to raise glucose quickly.

Eat fruit as part of a mixed meal rather than alone—for example, pair it with plain Greek yogurt, eggs, or tofu.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or pumpkin seeds, to slow digestion.

Avoid blending bananas or papaya into smoothies or drinking them as juice; eat the whole fruit instead.

Take a gentle 10–20 minute walk after eating, if this is safe for you.