People with diabetes can eat bananas, but certain factors such as ripeness, portion size, and how you pair them with other foods affect their impact on blood sugar[2][6]. Bananas have a low to medium glycemic index (GI), ranging from 31 (under-ripe) to 62 (very ripe), meaning they generally cause a gradual rather than rapid increase in blood glucose[1][2][7].
Key considerations for including bananas in a diabetes-friendly diet:
- Ripeness: Under-ripe bananas have a lower GI (31–43) because most of their carbohydrate content is resistant starch, which is digested slowly. As they ripen, the starch turns into sugar, raising the GI up to 74 for overripe bananas[5][4].
- Portion size: Eating a smaller banana or half a banana can help limit carbohydrate intake and manage blood sugar more effectively[2][6].
- Pairing with other foods: Eating bananas with foods high in fat or protein (such as nuts or yogurt) can further slow glucose absorption and avoid spikes in blood sugar[2].
- Glycemic load (GL): The glycemic load for a typical serving of banana is moderate (about 10–13), which provides a more accurate picture of blood sugar impact than GI alone[7][1].
- Nutrients: Bananas are a good source of fiber, resistant starch (in under-ripe bananas), vitamin C, potassium, and antioxidants, all of which have additional health benefits for people with diabetes[2][7][4].
Eating bananas in moderation, choosing less ripe bananas, and being mindful of portion size enable most people with diabetes to safely enjoy bananas as part of a balanced diet[2][4][6].
References
- [1] Banana: Glycemic Index (GI), Glycemic Load (GL) and Nutrition Facts
- [2] Can People with Diabetes Eat Bananas?
- [4] Can Diabetics Eat Bananas? – MedicineNet
- [5] Influence of ripeness of banana on the blood glucose and insulin …
- [6] How Bananas Affect Diabetes and Blood Sugar Levels – Healthline
- [7] Bananas • The Nutrition Source
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