One Medium Banana — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/ripe-banana

ripe banana

CARBS

27g

PROTEINS

1.3g

FATS

0.3g

Ripe bananas are high in carbohydrates and can cause significant blood sugar spikes, making them less advisable for individuals managing diabetes with a low-carb diet.

Quantity: 1 medium (118g)

Glycemic Index: 62

Glycemic Load: 16

Fiber: 3g

Key Nutrients: Potassium, Vitamin C, Vitamin B6

Health Impact: Ripe bananas have a high carbohydrate content that can lead to rapid increases in blood sugar and insulin response, which may be challenging for glycemic control in diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or adjusting insulin dosage based on the carbohydrate content.

🍽️ Best Paired With (Veg)

Mixed nuts – Provide healthy fats and protein, helping to stabilize blood sugar levels.
Chia pudding – Offers high fiber and omega-3 fatty acids, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – High in protein and low in carbs, supporting stable glucose levels.
Smoked salmon – Rich in omega-3 fatty acids and protein, beneficial for blood sugar management.

🥄 Smart Substitutes

Avocado – Provides healthy fats and fiber with minimal impact on blood sugar levels.
Berries (such as blueberries or strawberries) – Lower in carbs and provide antioxidants without significantly raising blood sugar.
Cucumber slices – Very low in carbohydrates and can help hydrate due to high water content.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as these substitutes are low in carbohydrates.
30–60 min: Stable blood sugar levels due to low glycemic load of substitutes.
2–3 hr: Continued stable blood sugar, preventing late postprandial spikes.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods with a low glycemic index helps manage their blood sugar more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or protein to slow glucose absorption.

🤔 FAQs about ripe banana

Can eating a ripe banana affect my blood sugar?

Yes, ripe bananas are high in sugar and can cause blood sugar spikes. Consider lower-carb fruit options or pair with a protein to mitigate the impact.

What are some quick low-carb snacks?

Options like cheese slices, nuts, or a hard-boiled egg are convenient and help maintain stable blood sugar levels.

Have a question about ripe banana or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.