Per Medium Banana (118g) — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/bananas

Bananas

CARBS

23g

PROTEINS

1.1g

FATS

0.3g

Bananas are not advisable for a low-carb diabetes diet due to their high carbohydrate content.

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.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods with a balance of healthy fats and proteins helps manage blood sugar more effectively than diets higher in carbohydrates.”
— 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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