banana
CARBS
22g
PROTEINS
1.1g
FATS
0.2g
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 consuming half a banana with a handful of nuts or seeds to balance the sugar release.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low in carbs and high in fiber to aid in blood sugar control
- Tofu stir-fry – Provides protein without the carb load
🍽️ Best Paired With (Non Veg)
- Salmon with steamed broccoli – Healthy fats and protein to balance blood sugar
- Grilled chicken with spinach salad – Low-carb option with essential nutrients
🥄 Smart Substitutes
- Berries – Lower in carbs and sugar compared to bananas
- Avocado – Provides healthy fats and fiber without spiking blood sugar
⏱ Blood Sugar Timeline
- 0–15 min: Eat low-carb protein like nuts or seeds to minimize initial spike
- 30–60 min: Take a short walk to help regulate blood sugar levels
- 2–3 hr: Monitor blood sugar closely for any delayed effects
— BCDF community member
🧠 Lowering Impact Tip
Pair with a source of protein or healthy fats to slow down the absorption of sugar.
🤔 FAQs about banana
Can I eat bananas if I have diabetes?
While bananas can be high in carbs and sugar, it's best to consume them in moderation and pair them with protein or healthy fats to minimize blood sugar spikes.
What are some low-carb snack options?
Nuts, seeds, cheese, and vegetables with hummus are great low-carb snack choices for individuals with diabetes.
Have a question about banana or any other topic related to diabetes?
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