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https://www.bluecircle.foundation/food/green-banana
Green banana
CARBS
20g
PROTEINS
1g
FATS
0.3g
Green bananas are less advisable for a low-carb diabetes diet due to their moderate carbohydrate content, which can impact blood sugar levels.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 6
Fiber: 2.6g
Key Nutrients: Potassium, Vitamin C, Vitamin B6
Health Impact: Green bananas have a moderate impact on blood sugar due to their carbohydrate content, which can lead to an insulin response and affect blood glucose levels.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate of the starch in green bananas.
🍽️ Best Paired With (Veg)
- Mixed nuts – High in healthy fats and protein, which can help slow the absorption of any carbs and stabilize blood sugar levels.
- Chia pudding – Rich in omega-3 fatty acids and fiber, aiding in blood sugar control and providing satiety.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – Protein from the chicken helps moderate blood sugar rises, and the greens provide essential nutrients without many carbs.
- Smoked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.
🥄 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 while providing a crunchy texture.
- Celery sticks – Very low in carbs and calories, ideal for a crunchy snack without affecting blood sugar significantly.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as green bananas are lower in sugar and higher in resistant starch.
- 30–60 min: Slight increase in blood sugar due to the slow digestion of resistant starch.
- 2–3 hr: Blood sugar levels should remain relatively stable, with a gradual return to baseline due to the fiber content.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume in small portions or pair with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about Green banana
Can eating green bananas help manage diabetes?
Yes, green bananas are lower in sugars and higher in resistant starch, which can help manage blood sugar levels more effectively than ripe bananas.
Are there any times when green bananas should be avoided?
While green bananas are generally good, if you are experiencing a hypoglycemic episode, they are not the best choice due to their slow sugar release.
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