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Key takeaways
- Bananas raise blood sugar, but the amount depends on their size and ripeness.
- Green or less ripe bananas cause smaller spikes than very ripe bananas.
- Refrigerating bananas slows ripening and reduces sugar peaks. Smaller portions and pairing bananas with protein or fiber can also help stabilize blood sugar levels.
Bananas are a nutritious fruit that is also rich in potassium. Although bananas cause a spike in blood sugar, they can still be part of your diet without causing major spikes if you monitor their ripeness, portion size, and what you pair them with.
Do bananas raise blood sugar?
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Low GI foods release glucose slowly, while high GI foods can trigger rapid spikes.
A medium-sized ripe banana has a GI of around 51, which is considered low. Glycemic load (GL) takes into account both GI and portion size. A typical serving of banana has a GL of 13, making it a medium GL food.
Bananas contain natural sugars, which are carbohydrates that are digested and absorbed into the bloodstream, thereby increasing blood sugar levels. How much your blood sugar rises depends on factors like the size and ripeness of the banana.
Refrigerating bananas slows ripening by preserving the starch and delaying its conversion to sugar. Keeping bananas cold helps keep your GI low, reducing the risk of sudden blood sugar spikes.
How Ripeness of Bananas Affects Increased Blood Sugar
Less ripe bananas keep blood sugar levels more stable; the very ripe ones bite it faster. As a banana ripens, the starch turns into sugar, increasing its GI, which causes faster blood sugar spikes.
| Maturity and GI of bananas | ||
|---|---|---|
| Maturity | GI | What this means |
| Green (unripe) | 30-40 | Lowest increase in blood sugar |
| Yellow with green tips (slightly underripe) | 40-50 | Slight increase |
| Fully yellow (ripe) | 50-60 | Moderate increase |
| Yellow with brown spots (a little overripe) | 60-65 | Faster rise |
| Mostly black (overripe) | 65-70 | Strongest increase |
Tips for Eating Bananas Without Raising Blood Sugar
For most people, including those with diabetes, bananas can be included in a balanced diet. The key to enjoying bananas without triggering a blood sugar spike is to use three simple strategies:
- Choose green or less ripe bananas: The more resistant starch (a carbohydrate that resists digestion in the small intestine) in greener bananas slows digestion, keeps the GI lower and minimizes blood sugar spikes.
- Portion sizes to watch out for: Even low GI fruits can raise blood sugar levels if consumed in large quantities. Stick to smaller bananas or split a larger one into two servings and eat them intermittently throughout the day.
- Pair it with protein, fiber, or healthy fats: Pairing bananas with protein, fiber, or healthy fats (unsaturated fats) can offset increased blood sugar levels. Try eating a banana with a handful of nuts, blending it into a smoothie with yogurt, or slicing it over overnight oats.
- Keep bananas cool: Storing your bananas in the refrigerator can slow down ripening and maintain a low GI.
Are bananas good for exercise?
Bananas are often eaten before, during or after training because their carbohydrates provide a quick source of energy. Additionally, electrolytes like potassium support healthy muscle function. Although more research is needed to confirm whether bananas prevent muscle cramps, they remain a popular food choice among athletes.
When to Talk with a Health Care Provider
If you notice frequent spikes in blood sugar after eating bananas (or any other fruit), talk to a healthcare professional. Monitoring your response with a glucometer or continuous glucose monitor can provide real-time feedback.
If necessary, a registered dietitian can also help you create meal plans tailored to your personal blood sugar profile.
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