Glycemic Index (GI) Awareness Bananas have a medium glycemic index (GI) of around 51-54. Eating ripe bananas can cause a quicker rise in blood sugar, while greener bananas have a lower GI.
Portion Control Stick to a small banana (about 6 inches long), which contains around 23 grams of carbohydrates. Avoid overconsumption to prevent blood sugar spikes.
Pair with Protein or Healthy Fats Eating bananas with nuts, yogurt, or peanut butter helps slow down sugar absorption, reducing blood sugar fluctuations.
Choose Less Ripe Bananas Unripe bananas contain resistant starch, which slows digestion and helps improve insulin sensitivity.
Monitor Blood Sugar Levels Track how your body reacts to bananas by checking your blood sugar before and after eating. Adjust your intake accordingly.
Eat in Moderation Limit yourself to half or one small banana per serving. Avoid eating bananas daily if they cause high blood sugar spikes.
Incorporate Fiber Pairing bananas with fiber-rich foods like oats or chia seeds helps balance sugar levels by slowing carbohydrate digestion.
Avoid Processed Banana Products Banana chips and banana-based desserts often contain added sugar and unhealthy fats, which can spike blood sugar levels.