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https://www.bluecircle.foundation/food/raw-banana
Raw banana
CARBS
20g
PROTEINS
1.3g
FATS
0.3g
Raw banana is a low to moderate carbohydrate food, suitable for a diabetes management diet when used in controlled portions.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 6
Fiber: 2.6g
Key Nutrients: Potassium, Vitamin C, Vitamin B6
Health Impact: Raw banana has a low glycemic index, leading to a slower rise in blood sugar levels compared to higher GI foods.
💉 Suggested Bolus
Consider pre-bolusing if using insulin, as the fiber content may delay glucose absorption.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides a good source of fats and protein, which can help slow the absorption of sugars.
- Chia pudding – Offers high fiber content that can help manage blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken salad – High in protein and low in carbs, supporting stable blood glucose levels.
- Boiled eggs – Rich in protein and fats, which can help slow carbohydrate absorption and stabilize blood sugar.
🥄 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.
- Celery sticks – Very low in carbs and calories, and can be paired with nut butters for added fats.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A slight increase in blood sugar could be observed depending on individual sensitivity.
- 2–3 hr: Blood sugar levels should begin to stabilize as the digestion process continues.
“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or proteins to slow glucose absorption.
🤔 FAQs about Raw banana
Can eating raw bananas increase my blood sugar?
Raw bananas can have a moderate impact on blood sugar, but less so than ripe bananas due to their lower sugar content.
What are the best times to consume raw bananas for someone with diabetes?
It's best to consume them during a meal that includes proteins and healthy fats to mitigate blood sugar spikes.
Have a question about Raw banana or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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