One banana (1 piece)

Choose a smaller banana or eat half at a time; slightly green bananas often produce a gentler rise than very ripe, spotty ones.

Pair the banana with a protein- and fat-containing food, such as plain Greek yogurt, natural peanut butter, or a small handful of almonds.

Add fiber by having the banana with chia seeds mixed into plain yogurt or sprinkled over oatmeal.

Avoid eating the banana by itself when very hungry; include it as part of a balanced meal containing eggs, tofu, fish, or other protein.

Skip fruit juice, sweetened drinks, and other sugary foods alongside the banana, since combining them can amplify the rise.

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