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100g Green banana
CARBS
23g
PROTEINS
1.3g
FATS
0.3g
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 7
Fiber: 2.6g
Key Nutrients: Potassium, Vitamin C, Vitamin B6
Health Impact: High in resistant starch, which can lead to slower digestion and a more moderate insulin response compared to ripe bananas.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump to manage the delayed glucose response from resistant starch.
🍽️ Best Paired With (Veg)
- Mixed nuts – High in healthy fats and protein, helping to slow digestion and reduce blood sugar spikes.
- Chia pudding – Rich in fiber and omega-3 fatty acids, supporting blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Provides lean protein and fiber from greens, aiding in steady blood sugar levels.
- Boiled eggs – High in protein and fats, which help to minimize blood sugar fluctuations.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, helping to stabilize blood sugar levels.
- Cucumber slices – Low in carbohydrates and can help hydrate the body without impacting blood sugar significantly.
- Celery sticks – Very low in carbs and calories, ideal for a crunchy snack without sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Slight increase in blood sugar due to slow release of carbohydrates.
- 2–3 hr: Blood sugar levels begin to stabilize as the digestion process continues.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about 100g Green banana
Can eating green bananas affect my diabetes?
Green bananas are lower in sugar than ripe bananas and contain resistant starch, which may cause less of a blood sugar spike.
What are the best times to consume green bananas for blood sugar control?
Consuming them with a source of protein or healthy fat can help mitigate blood sugar spikes, ideally as part of a balanced meal.
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