Natural Sugars – Bananas contain natural sugars, mainly fructose, glucose, and sucrose, which can raise blood sugar levels.
Glycemic Index (GI) – With a GI of around 51, bananas have a moderate impact on blood sugar, meaning they are not as risky as high-GI foods.
Fiber Content – Bananas contain fiber, particularly resistant starch and pectin, which help slow down sugar absorption and reduce blood sugar spikes.
Ripeness Matters – Ripe bananas have more sugar and a higher GI, while greener bananas have more resistant starch and a lower GI, making them a better option for diabetics.
Portion Control – Eating small or medium bananas in moderation can help prevent significant blood sugar spikes.
Nutrient-Rich – Bananas provide essential nutrients like potassium, vitamin B6, and vitamin C, which support overall health.
Pairing with Protein or Fat – Eating bananas with protein-rich foods (like nuts or yogurt) can slow sugar absorption and balance blood sugar levels.
Impact on Insulin Sensitivity – Some studies suggest that the fiber and nutrients in bananas may support insulin sensitivity in the long run.