Red Banana (100 G)

Choose a smaller red banana or eat half at a time; less-ripe fruit is often better tolerated than very soft, heavily speckled fruit.

Eat the banana after or alongside protein and fat, such as plain Greek yogurt, eggs, tofu, nuts, or avocado, rather than by itself.

Add fiber by pairing it with chia seeds or ground flaxseed, for example stirred into plain Greek yogurt with sliced banana.

Avoid having it on an empty stomach or together with other sweet foods, juice, or refined-grain snacks.

Take a gentle 10–20 minute walk after eating to help your muscles use circulating glucose.

Check your response with your usual glucose-monitoring method at consistent intervals; if spikes remain frequent, discuss individualized portions and timing with a clinician or dietitian.