Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Oranges (1 Fruit (2 5/8 Inches Dia))

Choose a smaller, less-ripe banana or have half a banana instead of a whole one; less-ripe bananas are typically absorbed more slowly.

Keep orange portions to one small whole orange, and avoid orange juice or blended orange drinks, which can raise glucose faster.

Eat the fruit after or alongside a balanced meal rather than on an empty stomach.

Pair banana or orange with protein and fat, such as plain Greek yogurt, eggs, tofu, or a small handful of almonds or walnuts.

Add fiber-rich foods to the meal, such as lentils, chickpeas, non-starchy vegetables, or chia seeds, to slow digestion.

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