Banani (1 piece)

Choose a smaller, less-ripe banana; very ripe bananas tend to raise glucose faster.

Eat the banana with a protein- and fat-containing food such as plain Greek yogurt, eggs, or a small handful of nuts.

Avoid eating banana by itself on an empty stomach; have it after a balanced meal instead.

Add fiber alongside it, such as chia seeds mixed into plain yogurt or a small serving of berries.

Limit other fast-digesting carbohydrates in the same meal, including sweet drinks, juice, pastries, and refined cereal.

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