Bananas
CARBS
23g
PROTEINS
1.1g
FATS
0.3g
Quantity: 100g
Glycemic Index: 51
Glycemic Load: 13
Fiber: 2.6g
Key Nutrients: Potassium, Vitamin C, Vitamin B6
Health Impact: Bananas can cause quick rises in blood sugar due to their 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 a good source of fats and protein, which can help slow digestion and reduce blood sugar spikes.
- Chia pudding – Rich in fiber and omega-3 fatty acids, aiding in blood sugar management and satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – High in protein and low in carbs, supporting stable blood glucose levels.
- Smoked salmon – Offers healthy fats and protein, which are beneficial for blood sugar control.
🥄 Smart Substitutes
- Avocado – Provides healthy fats and fiber, which can help stabilize blood sugar levels.
- Berries – Lower in carbs and high in fiber, antioxidants, and vitamins, making them a healthier choice for blood sugar control.
- Cucumber slices – Very low in carbohydrates and calories, helping to reduce the overall carb load of a snack or meal.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as these substitutes are low in carbohydrates.
- 30–60 min: Stable blood sugar levels due to the low carb content and high fiber in the substitutes.
- 2–3 hr: Continued stable blood sugar, with no significant spikes or drops expected from these food choices.
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Bananas
Can I eat bananas if I am trying to manage my diabetes with a low-carb diet?
Bananas are higher in carbs and may cause blood sugar spikes. Consider lower-carb fruits like berries or vegetables like cucumbers for a similar texture without the sugar impact.
What are some quick low-carb snacks that can replace bananas?
Avocado slices, a handful of berries, or cucumber slices with hummus are great low-carb alternatives that are also nutrient-dense.
Have a question about Bananas or any other topic related to diabetes?
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