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https://www.bluecircle.foundation/food/1-banana
1 banana
CARBS
22.8 grams
PROTEINS
1.1 grams
FATS
0.3 grams
Not advisable due to high carb content.
Quantity: 1 medium-sized banana (118 grams)
Glycemic Index: 51
Glycemic Load: 13
Fiber: 2.6 grams
Key Nutrients: Vitamin C, Vitamin B6, Potassium
Health Impact: Bananas have a moderate impact on blood sugar due to their carb content. The glycemic index of 51 indicates a moderate effect on blood glucose levels. The insulin response may vary depending on individual sensitivity. Digestion time is relatively quick.
💉 Suggested Bolus
Consider pairing with nuts or seeds to slow down the absorption of carbohydrates and minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Almond butter with celery sticks – Provides healthy fats and fiber
- Greek yogurt with nuts – High protein and healthy fats
🍽️ Best Paired With (Non Veg)
- Turkey slices with avocado – Protein and healthy fats for satiety
- Grilled chicken salad with olive oil dressing – Low-carb and balanced meal
🥄 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
“Many in the low-carb diabetes community find that reducing high-carb fruits like bananas helps in better blood sugar management.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fats to slow down digestion.
🤔 FAQs about 1 banana
Can I eat bananas if I have diabetes?
While bananas can fit into a meal plan, it's important to monitor blood sugar levels and consider lower-carb options.
