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100gram banana
CARBS
23g
PROTEINS
1.3g
FATS
0.3g
Quantity: 100g
Glycemic Index: 51
Glycemic Load: 13
Fiber: 2.6g
Key Nutrients: Potassium, Vitamin C, Vitamin B6
Health Impact: Can cause quick blood sugar spikes due to high carb content and moderate glycemic index.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provide healthy fats and protein, which can help slow digestion and reduce blood sugar spikes.
- Chia pudding – Offers high fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – High in protein and fiber, supporting blood sugar management and fullness without added carbs.
- Boiled eggs – A protein-rich food that helps in stabilizing blood sugar levels and providing lasting satiety.
🥄 Smart Substitutes
- Avocado – Rich in healthy fats and very low in carbohydrates, helping to maintain stable blood sugar levels.
- Berries (such as blueberries or strawberries) – Lower in carbs and have a lower glycemic index compared to bananas, providing antioxidants without spiking blood sugar.
- Cucumber slices – Very low in carbohydrates and calories, making them a refreshing snack without affecting blood sugar significantly.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb substitutes are digested slowly.
- 30–60 min: Stable blood sugar due to the absence of high glycemic index foods.
- 2–3 hr: Continued stable blood sugar, reflecting the benefits of a low-carb diet in managing diabetes.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about 100gram banana
Can eating low-carb snacks like nuts affect my blood sugar?
Nuts are low in carbohydrates and high in fat, which means they have little impact on blood sugar levels and are a good snack choice for people with diabetes.
Is it necessary to completely avoid fruits in a low-carb diet?
Not necessarily. Low-carb diets can include low-glycemic fruits like berries in moderation, which provide essential vitamins and fiber without significantly raising blood sugar.
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