Upma (1 Serving (120g)) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Use a smaller portion of each item, and avoid having both in a large serving at the same meal.

Eat protein and fiber first, such as eggs, tofu, paneer, or plain unsweetened Greek yogurt, before the carbohydrate portion.

Add low-starch vegetables to the meal, such as spinach, cauliflower, mushrooms, bell peppers, or green beans.

Choose a firmer, less-ripe banana and keep the portion to half if a whole banana causes a large rise.

Add chia seeds, flaxseed, almonds, walnuts, or peanuts to slow digestion and increase fullness.

Take a 10–20 minute easy walk after eating, and review your glucose pattern with a clinician if large spikes continue.