Bananas (1 Medium (7 Inches To 7 7/8 Inches Long)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the banana portion to half a small banana, or choose a firmer, less-ripe banana rather than a very ripe one.

Have the banana alongside a protein or healthy-fat option such as plain Greek yogurt, a boiled egg, or a small handful of almonds.

Use less sugar in tea gradually—for example, reduce by half a teaspoon at a time—or replace it with a non-sugar sweetener if suitable for you.

Use unsweetened milk and keep the milk portion moderate; avoid sweetened condensed milk or flavored creamers.

Eat the banana after a balanced meal rather than by itself on an empty stomach.

Take a 10–15 minute easy walk after eating to help blunt the rise in glucose.