1 banana
CARBS
22.8g
PROTEINS
1.1g
FATS
0.3g
Quantity: 1 medium-sized
Glycemic Index: 51
Glycemic Load: 13
Fiber: 2.6g
Key Nutrients: Vitamin C, Vitamin B6, Potassium
Health Impact: Bananas have a moderate impact on blood sugar due to their carbohydrate content. The glycemic index is relatively low, but portion control is important to avoid spikes.
💉 Suggested Bolus
Consider pairing with nuts or seeds to balance the meal and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Handful of nuts – Provides healthy fats and protein to balance blood sugar
- Greek yogurt – High in protein and low in carbs
🍽️ Best Paired With (Non Veg)
- Hard-boiled eggs – Good source of protein with minimal carbs
- Turkey slices – Lean protein option to balance blood sugar
🥄 Smart Substitutes
- 1 small apple – Lower in carbs compared to a banana
- 1/2 cup berries – Lower in carbs and high in fiber
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar
- 2–3 hr: Blood sugar may start to stabilize
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fat to slow down the absorption of carbohydrates.
🤔 FAQs about 1 banana
Are bananas a good choice for diabetes?
While bananas can be enjoyed in moderation, they are relatively high in carbs which can lead to blood sugar spikes. Opting for lower-carb fruits like berries or apples may be a better choice for diabetes management.
What can I eat instead of a banana for a snack?
Consider options like berries, apples, nuts, or Greek yogurt for a lower-carb snack that won't spike your blood sugar as much.
Have a question about 1 banana or any other topic related to diabetes?
From the blog
Empowering the diabetes community with expert insights, support, and resources.