Bananas are nutritious and contain carbohydrates, sugar, fiber, vitamins, and minerals
The glycemic index and glycemic load of a banana might affect blood sugar levels depending on size and ripeness.
Green, unripe bananas have resistant starch, which can improve insulin sensitivity and help regulate blood sugar.
Portion size and food pairings are essential when including bananas in a diabetic diet.
People with diabetes should monitor their carb intake and overall sugar consumption while enjoying bananas.
Introduction
Dealing with diabetes can be tough, right? This condition demands not just understanding the disease, but also knowing how food affects you. Ever wondered if bananas are good for folks with diabetes? In this article, we’ll dive deep into this topic and give you fact-based insights. These may be useful in making your dietary decisions.
Let’s decipher the nutritional makeup, glycemic index, and suitable serving sizes of bananas. We’ll examine the pros and cons of eating bananas in a patient with diabetes. You’ll also learn handy tips proposed for safely adding bananas to a diabetes-friendly diet. Ready for some knowledge gain?
Nutritional components of bananas
Bananas pack many nutrients, and each is supposed to have health perks. But what are they? These include carbohydrates, sugar, fiber, vitamins, and minerals. Let’s delve into these aspects:
1. Carbohydrates
A mid-sized banana (around 126 grams) has about 29 grams of carbs. Carbs fuel our bodies, so they’re a vital part of our diet.
2. Sugar content
One medium banana has about 15 grams of sugar. This is why bananas taste sweet. People with diabetes should keep an eye on the amount of sugar they take through their diet. Thus, the sugar from bananas must be watched as it may influence blood sugar levels.
3. Fiber
Dietary fiber does not break down in the body which helps in slow digestion and absorption of carbs therefore reducing the incidence of blood sugar spikes. A medium-sized banana offers 3 grams of fiber, but it is important to be cautious of how many bananas are consumed as they contain sugar as well.
4. Vitamins and Minerals
Bananas bring key vitamins and minerals to the table. These include vitamin C, vitamin B6, potassium, and manganese, which contribute to your health.
5. Glycemic Index and Glycemic Load
The Glycemic Index (GI) ranks foods containing carbs based on how quick and large their effect is on blood sugar. With low-GI foods (55 or less), sugar enters the blood slowly, so no sharp spikes occur in blood sugar. Medium-GI foods have a score ranging from 56 to 69. While foods with high GI have a score that ranges from 70 to 100. The GI of bananas usually sits between low and mid. It ranges from 42 to 62. Its exact value seems to depend on how ripe the banana is. The GI increases with ripeness which is probably due to higher sugar and lower resistant starch content in ripe bananas.
6. Calorie content
A mid-sized banana carries about 112 calories. Hence, people with diabetes need to factor in a banana’s calorie count in their daily meal plan.
The next table gives a snapshot of what a medium banana brings nutrition-wise:
Nutrient
Amount per medium banana (126g)
Carbohydrates
29 grams
Sugar
15 grams
Fiber
3 grams
Vitamin C
11% Daily Value
Vitamin B6
22% Daily Value
Potassium
12% Daily Value
Manganese
14% Daily Value
Calories
112 calories
Often I heard pre-assumed notions about fruits, especially the consumption of bananas among diabetic people. Busting many myths surrounding it, banana is a rich source of resistant starch which may act as fibre that might help in improving digestion. It might also exhibit a low glycemic index which makes it a safe fruit to eat even if you have diabetes.
Bananas are a filling fruit that can help satisfy hunger and prevent overeating. source: USDA
Eating bananas may help reduce the risk of developing asthma in children. source: USDA
Bananas are a good source of vitamin B9 (folate), which is important for cell growth and development. source: USDA
Bananas are a gluten-free fruit, making them suitable for individuals with gluten intolerance or celiac disease. source: USDA
Consuming bananas can help reduce the risk of developing certain types of cancer. source: USDA
How do the different components of bananas affect blood sugar?
Different nutrients in bananas seemingly have varying impacts on blood sugar. These are as follows:
1. Carbs raise blood sugar level
As noted earlier, a mid-sized banana provides 29 grams of carbs. Eating carbs can pump up your blood sugar level.
2. Role of fiber in managing blood sugar
As mentioned above fiber can help slow the digestion and absorption of carbs. It plays a key role in controlling blood sugar. A medium banana gives 3 grams of fiber. This is proposed to contribute to it’s overall low-to-mid glycemic index.
3. Resistant starch in green (unripe) bananas
Green bananas are supposed to be low on sugar and more of what’s called resistant starch. This starch behaves like fiber. It doesn’t boost blood sugar levels much. Plus, it is proposed to offer other health benefits. For instance, it may better insulin sensitivity and manage blood sugar well.
4. Ripeness and its effect on blood sugar level
As described above it is seen that as bananas ripen, their sugar content soars and resistant starch declines. Fully ripe bananas have a higher GI. They raise blood sugar faster than green, less ripe bananas. Thus, patients having diabetes may be advised to choose green or slightly ripe bananas over fully ripe ones.
5. Importance of portion size
It is common knowledge that a patient with diabetes must watch portion sizes. Eating larger bananas means taking in more carbs and sugar. This will likely have a bigger impact on blood sugar levels. So, it would be wiser to pick smaller bananas. Also, it would be beneficial if one kept tabs on their total day’s intake of carbs and sugar (calories).
The following table breaks down how various banana components alter blood sugar:
Component
Effect on Blood Sugar
Carbohydrates
Raises blood sugar levels
Fiber
Regulates blood sugar levels by slowing down digestion and absorption
Resistant starch (Green)
Slower release improves insulin sensitivity
Ripeness
More ripe bananas have a higher glycemic index
Portion size
Larger bananas have a greater impact on blood sugar levels
Based on the studies I have read, banana is a rich source of many nutrients which includes vitamins like B6 and C. The presence of vitamin C might add to the health of your skin and hair health. Similarly, vitamin B6 might improve brain function and restoring energy.
Can folks on medication for diabetes safely eat bananas? This hinges on many factors like portion size, ripeness, and overall diet habits. While bananas do hold carbs and sugar that may drive up blood sugar, their fiber plus low-to-mid glycemic index could help diabetics. The key is moderate banana intake. However, the benefits need to be supported by more research.
Health benefits for diabetics
Banana consumption potentially seems to offer a range of benefits for diabetes patients which are as follows:
1. Heart health
Bananas are abundant in heart-friendly nutrients like potassium and fiber. Potassium regulates fluid balance and blood pressure. Fiber (especially green bananas) aids in digestion and may potentially reduce heart disease risk.
2. Improved insulin sensitivity
As mentioned before, resistant starch in green bananas may improve insulin sensitivity. This may aid blood sugar management in type 2 diabetes patients.
3. Blood sugar regulation
The fiber in bananas assists in slowing down the digestion and absorption of carbs. This seems to help control blood sugar.
4. Possible risks
Eating bananas can also pose certain risks for diabetes patients which are as follows:
5. Too much sugar
Bananas contain sugar. If you eat a lot of bananas, it could spike your blood sugar. Patients having diabetes should watch their sugar intake from bananas and other foods as well.
6. Excess carb intake
Bananas have carbs, part of which are sugars. Thus, it’s crucial for patients with diabetes to keep track of their total carb intake. That also includes what comes from bananas.
7. Allergic reactions
Banana allergy though rare is well established, more so in individuals who suffer from other allergies like asthma, atopic dermatitis, etc. Symptoms can include itching, swelling, and trouble breathing. If you think you’re allergic to bananas, talk to your healthcare provider.
Whilst knowing the pros and cons of adding bananas to your diet, if you are a diagnosed patient of diabetes mellitus or in the prediabetic range always consult with your health care provider before making any changes to your daily diet.
The below table points to the upsides and downsides of eating bananas as a diabetic:
Excessive sugar consumption can raise blood sugar levels
Carb intake
Monitoring total carbohydrate intake is crucial
Allergic reactions
Consult your healthcare provider if you suspect an allergy
Including Bananas in a Diabetes Diet
With the right planning, and mindful attention to serving sizes, bananas may be healthily fit into a diabetic diet:
1. Pairing with a healthy fat or protein source
To slow the digestion and absorption of sugar, pair bananas with a healthy fat or protein. Go for nuts, seeds, or yogurt.
2. Eating underripe bananas
Opting for green, less ripe bananas might help minimize their effect on blood sugar. As described above these bananas bring more resistant starch and less sugar.
3. Choosing smaller bananas
Select smaller bananas to curb your total intake of carbs and sugar. This will limit their effect on your blood sugar.
4. Monitoring daily carb intake
Keep an eye on your daily intake of carbs. This ensures that you stay within your personal target range.
5.Alternative fruit options
If bananas worsen your blood sugar, consider other low-glycemic fruits like berries, cherries, or apples.
Remember that adding bananas to a healthy, balanced diabetic diet can give many health perks. The secret? Eat them in moderation watch portion sizes and always keep your healthcare provider in the loop before making the changes
Here are some handy tips on including bananas in a diabetes-friendly diet:
Tips for Including Bananas in Diabetic Diet
Pair with healthy fats or protein
slows digestion, absorption of sugar
Eat underripe bananas
higher in resistant starch, lower in sugar
Choose small bananas
less carbohydrate and sugar intake
Monitor daily carbohydrate intake
ensures you stay within the individual target range
Alternatives to bananas
If adding bananas the blood sugar worsen, then look to incorporate berries, cherries, or apples instead.
Who Should Avoid Bananas?
Diabetes with other health risks
While many people with diabetes can relish bananas, some must avoid or limit bananas because of other health risks:
Kidney disease
Those with chronic kidney disease may need to limit potassium-rich foods like bananas. Eating too much of these can lead to blood potassium build-up. Always discuss this with your healthcare provider.
Certain medications
People on certain drugs for high blood pressure or other issues should ask their healthcare provider before eating lots of potassium-rich foods like bananas. This could lead to unwanted side effects.
Here’s the rundown on who should skip bananas:
Who Should Avoid Bananas?
Reason
Diabetics with kidney disease
High potassium levels could cause complications
Those on certain medications
Potassium-rich foods can interact with some medications
Conclusion
Wrapping up, bananas can be healthy for diabetes patients when eaten in moderation and with a keen eye on portion sizes, ripeness, and daily carb intake. By using the tips in this blog and consulting with your healthcare provider, you can safely eat bananas as part of a balanced, diabetes-friendly diet.
Don’t forget the key to effective diabetes management is a balanced diet and staying active. If you have concerns or queries about your diet or diabetes control, always ask your healthcare provider for guidance and suggestions.
Frequently Asked Questions (FAQs)
Can people with diabetes eat bananas?
Yes, diabetes patients can eat bananas in moderation as part of a balanced diet. Just remember to look at serving sizes, ripeness, and your daily carb intake when adding bananas to your diet.
How many bananas can a diabetic eat per day?
The number of bananas a patient with diabetes can have every day depends on their personal carb intake goals and overall diet. It’s wiser to ask your healthcare provider or a registered dietitian to fix the best daily portion size of bananas for you.
Should a diabetic eat a banana every day?
A person having diabetes doesn’t need to compulsorily eat a banana each day. There are several other healthy fruit options too. However, if wish, they can enjoy a small banana in moderation as part of a balanced diabetic diet.
Is a banana a day too much sugar for people with diabetes?
Most diabetes patients can safely and easily handle eating one small or mid-sized banana daily. Provided they closely monitor their total daily intake of carbs and sugar. Always ask your healthcare provider or a registered dietitian for personal advice.
Is peanut butter a good combination with bananas for diabetics?
Yes, pairing bananas with peanut butter or similar sources of healthy fats and proteins can help slow down the digestion and absorption of a banana’s sugar. This can lower their impact on blood sugar.
Falcomer AL, Riquette RF, de Lima BR, Ginani VC, Zandonadi RP. Health benefits of Green Banana Consumption: A systematic review. Nutrients. 2019;11(6):1222. doi:10.3390/nu11061222
Hermansen K, Rasmussen O, Gregersen S, Larsen S. Influence of ripeness of banana on the blood glucose and insulin response in type 2 diabetic subjects. Diabetic Medicine. 1992;9(8):739–43. doi:10.1111/j.1464-5491.1992.tb01883.x
Julanon N, Thiravetyan B, Unhapipatpong C, Xanthavanij N, Krikeerati T, Thongngarm T, et al. Not just a banana: The extent of fruit cross-reactivity and reaction severity in adults with banana allergy. Foods. 2023;12(13):2456. doi:10.3390/foods12132456
National Center for Biotechnology Information (NCBI). A systematic review of predictive risk models for diabetes complications based on large scale clinical studies [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23273850
National Center for Biotechnology Information (NCBI). Effects of Dietary Fiber and Its Components on Metabolic Health [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631
National Center for Biotechnology Information (NCBI). Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628
PubMed. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis [Internet]. [cited 2023 Aug 16]. Available from:https://pubmed.ncbi.nlm.nih.gov/31374573
National Center for Biotechnology Information (NCBI). Effects comparison between low glycemic index diets and high glycemic index diets on HbA1c and fructosamine for patients with diabetes: A systematic review and meta-analysis [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25524422
National Center for Biotechnology Information (NCBI). Decrease in Glycemic Index Associated with Improved Glycemic Control among Latinos with Type 2 Diabetes [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25547339
National Center for Biotechnology Information (NCBI). The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872791
National Center for Biotechnology Information (NCBI). Chemical composition and nutritional value of unripe banana flour (Musa acuminata, var. Nanicão) [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/21732181
National Center for Biotechnology Information (NCBI). Health Benefits of Green Banana Consumption: A Systematic Review [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627159
National Center for Biotechnology Information (NCBI). Resistant starch: promise for improving human health [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24228189
National Center for Biotechnology Information (NCBI). Role of resistant starch in improving gut health, adiposity, and insulin resistance [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25770258
National Center for Biotechnology Information (NCBI). Starches, resistant starches, the gut microflora and human health [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/11709851
National Center for Biotechnology Information (NCBI). Assessment of Blood Glucose Regulation and Safety of Resistant Starch Formula-Based Diet in Healthy Normal and Subjects With Type 2 Diabetes [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26287417
National Center for Biotechnology Information (NCBI). The Therapeutic Potential of Resistant Starch in Modulation of Insulin Resistance, Endotoxemia, Oxidative Stress and Antioxidant Biomarkers in Women with Type 2 Diabetes: A Randomized Controlled Clinical Trial [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26655398
National Center for Biotechnology Information (NCBI). Resistant starch improves insulin sensitivity in metabolic syndrome [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/20536509
National Center for Biotechnology Information (NCBI). Is there any place for resistant starch, as alimentary prebiotic, for patients with type 2 diabetes? [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26645521
National Center for Biotechnology Information (NCBI). Evidence-based diabetes nutrition therapy recommendations are effective: the key is individualization [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24591844
National Center for Biotechnology Information (NCBI). Diabetes Nutrition Therapy: Effectiveness, Macronutrients, Eating Patterns and Weight Management [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/27079343
National Center for Biotechnology Information (NCBI). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011201
PubMed. Fruit and vegetables and cancer risk: a review of southern European studies [Internet]. [cited 2023 Aug 16]. Available from:https://pubmed.ncbi.nlm.nih.gov/26148912
National Center for Biotechnology Information (NCBI). Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC) [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24920034
National Center for Biotechnology Information (NCBI). Dietary fruits and vegetables and cardiovascular diseases risk [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26192884
PubMed. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies [Internet]. [cited 2023 Aug 16]. Available from:https://pubmed.ncbi.nlm.nih.gov/28338764
National Center for Biotechnology Information (NCBI). Cardiovascular Disease Risk Factors, Type 2 Diabetes Mellitus, and the Framingham Heart Study [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033760
National Center for Biotechnology Information (NCBI). Bioactive compounds in banana and their associated health benefits – A review [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/27041291
National Center for Biotechnology Information (NCBI). International Tables of Glycemic Index and Glycemic Load Values: 2008 [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181
National Center for Biotechnology Information (NCBI). Low-Glycemic Index Diets as an Intervention in Metabolic Diseases: A Systematic Review and Meta-Analysis [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778967
National Center for Biotechnology Information (NCBI). Daily consumption of banana marginally improves blood glucose and lipid profile in hypercholesterolemic subjects and increases serum adiponectin in type 2 diabetic patients [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25651610
National Center for Biotechnology Information (NCBI). Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466
National Center for Biotechnology Information (NCBI). Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352659
National Center for Biotechnology Information (NCBI). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343
National Center for Biotechnology Information (NCBI). Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266066
PubMed. Effects of resistant starch on glycemic control, serum lipoproteins and systemic inflammation in patients with metabolic syndrome and related disorders: A systematic review and meta-analysis of randomized controlled clinical trials [Internet]. [cited 2023 Aug 16]. Available from:https://pubmed.ncbi.nlm.nih.gov/31661295
National Center for Biotechnology Information (NCBI). Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9180314
National Center for Biotechnology Information (NCBI). Potassium Intake, Bioavailability, Hypertension, and Glucose Control [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963920
PubMed. A critical review on anti-diabetic and anti-obesity effects of dietary resistant starch [Internet]. [cited 2023 Aug 16]. Available from:https://pubmed.ncbi.nlm.nih.gov/29846089
National Center for Biotechnology Information (NCBI). Gut Microbiota and Short Chain Fatty Acids: Implications in Glucose Homeostasis [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835596
National Center for Biotechnology Information (NCBI). Dried fruit consumption and cardiometabolic health: a randomized crossover trial [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554183
National Center for Biotechnology Information (NCBI). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies [Internet]. [cited 2023 Aug 16]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313
Medically reviewed by Dr. Nayana Shetty 
Last updated: Apr 17, 2024
Comments