Natural Sugar Content – Bananas contain natural sugars like fructose, glucose, and sucrose, which can raise blood sugar levels, especially when overripe.
Glycemic Index (GI) – With a GI of around 51-54, bananas have a moderate effect on blood sugar. Unripe bananas have a lower GI due to resistant starch, making them a better option.
Rich in Fiber – Bananas contain about 3 grams of fiber per medium fruit, slowing sugar absorption and improving digestion, which helps in blood sugar management.
Source of Resistant Starch – Green bananas are high in resistant starch, which functions like fiber, reducing blood sugar spikes and improving insulin sensitivity.
Packed with Nutrients – Bananas provide potassium, vitamin B6, and antioxidants, supporting heart health and overall well-being for diabetics.
Portion Control is Key – Eating small portions (half a banana) or pairing it with protein or healthy fat (like peanut butter) can prevent sudden sugar spikes.
Impact on Insulin Sensitivity – Some studies suggest that moderate banana consumption may improve insulin sensitivity over time, reducing the risk of type 2 diabetes complications.
Effect of Ripeness – The riper the banana, the higher its sugar content. Choosing firm, slightly green bananas helps in better blood sugar control.