Plantains (1 Medium)

Choose firmer, less-ripe plantains with green or yellow-green skins rather than very ripe, heavily spotted ones.

Keep the plantain portion modest and avoid eating it alone; pair it with protein such as eggs, plain Greek yogurt, fish, chicken, tofu, or beans.

Add non-starchy vegetables and fiber-rich sides, such as leafy greens, broccoli, cauliflower, peppers, or a salad, to slow absorption.

Prefer boiled, steamed, baked, or air-fried plantains instead of fried plantains, chips, or preparations with added sugar.

Include a small amount of unsaturated fat, such as avocado, nuts, seeds, or olive oil, with the meal.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.