Tangerines (Mandarin Oranges) (1 Small (2 1/4 Inches Dia)) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Reduce the portion: try half a banana or one small mandarin at a time, then reassess your glucose response.

Choose a firmer, less-ripe banana rather than a very soft, heavily spotted one.

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

Add fiber-rich foods alongside the fruit, such as chia seeds mixed into yogurt or avocado on the side.

Avoid eating the fruit by itself when very hungry; have it after or as part of a balanced meal containing protein, non-starchy vegetables, and fat.

Take a 10–20 minute easy walk or do other light activity soon after eating to help reduce the post-meal rise.