![]() To ensure that your blood sugar doesn’t rise too much, it’s important to be aware of the size of the banana you’re eating. If a banana is fully ripe (with a GI of 62), then its glycemic load could range from 11 for a very small banana to 22 for a very large banana. Glycemic load is calculated by multiplying the GI of a food by the number of carbs in a serving and then dividing that number by 100.Ī score of less than 10 is considered low, 11–19 is medium, and 20 or more is high.īananas vary in size, from about 18.5–35 grams. This portion-size effect is called the glycemic load. This means a larger banana will have a greater effect on your blood sugar level. ![]() The bigger the banana, the more carbs you will be getting. Ripeness isn’t the only factor when it comes to the amount of sugar in your banana - size also matters. Yellow (ripe) bananas contain more sugar, so they may cause a bigger rise in blood sugar. Green (unripe) bananas contain resistant starch, which doesn’t raise blood sugar levels and may improve long-term blood sugar management. This means fully ripe bananas have a higher GI and will cause your blood sugar to rise faster than green unripe bananas ( 12). Yellow, or ripe, bananas contain less resistant starch than green bananas, as well as more sugar, which is more quickly absorbed than starch. A banana’s effect on blood sugar depends on its ripeness The role of resistant starch in type 1 diabetes is less clear. Other studies have indicated that resistant starch may have beneficial effects for people with type 2 diabetes, such as improving insulin sensitivity and reducing inflammation ( 18, 19, 20, 21). In an 8-week period, those supplementing with resistant starch had better blood sugar management than those who didn’t supplement ( 17). In fact, a 2015 study on blood sugar management in women with type 2 diabetes found some interesting results. They also may help feed the friendly bacteria in your gut, which has been linked to improved metabolic health and better blood sugar management ( 4, 14, 15, 16). This means they function similarly to fiber and won’t cause a rise in blood sugar levels. Resistant starches are long chains of glucose (starch) that are “resistant” to digestion in the upper part of your digestive system ( 13). Green, or unripe, bananas contain less sugar and more resistant starch ( 11, 12). The amount of this type of carbs in a banana varies depending on the ripeness. Green (unripe) bananas contain resistant starch This means the sugars in bananas are more slowly digested and absorbed, which could prevent blood sugar spikes. In addition to sugar and starch, bananas contain some fiber. Overall, bananas score low to medium on the GI scale (42–62, depending on the ripeness) ( 10). This is because low GI foods are absorbed more slowly and cause a gradual rise in blood sugar levels rather than a large spike. The scores run from 0–100 with the following classifications:ĭiets based on low GI foods are thought to be particularly good for people with type 2 diabetes ( 6, 7, 8, 9). The GI ranks foods based on how much and how quickly they raise blood sugar levels. One way of determining how a carb-containing food will affect blood sugars is by looking at its glycemic index (GI). This can reduce blood sugar spikes and improve overall blood sugar management ( 5). ![]() However, fiber is especially important for people with diabetes because it can help slow the digestion and absorption of carbs ( 4). ![]() In addition to starch and sugar, a medium banana contains 3 grams of fiber ( 3).Įveryone, including people with diabetes, should try to eat enough dietary fiber because it has potential health benefits. Summaryīananas do contain simple carbs, which can cause blood sugar levels to rise more than other nutrients.īananas also contain fiber, which may reduce blood sugar spikes The carbs are in the form of sugar, starch, and fiber ( 3).Ī medium banana contains about 15 grams of sugar ( 3). One medium banana (about 126 grams) contains 29 grams of carbs and 112 calories. Without proper diabetes management, you may experience blood sugar spikes after eating high carb foods or have constantly high blood sugar levels, both of which are unhealthy. Instead, either the body doesn’t produce enough insulin or the cells are resistant to the insulin that is made. However, this process doesn’t work as it should in people with diabetes. This helps move sugar out of the blood and into cells, where it’s used or stored. ![]() When blood sugar levels rise in people without diabetes, their bodies produce insulin. This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar management. If you have diabetes, being aware of the amount and type of carbs in your diet is important. Bananas contain carbs, which raise blood sugar ![]()
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