Are bananas high Glycemic? (+3 health facts)

In this brief guide, we are going to answer “are bananas high glycemic?” and discuss what actually is a glycemic index or GI, how banana ripening affects its GI, is it safe to eat bananas for diabetic patients, and can eating bananas spike your blood sugar level or not. 

Are bananas high glycemic?

No, bananas are not highly glycemic. Foods with GI value above 70 are considered high glycemic while bananas have a low GI value of 51.

Bananas provide about 105- 110 calories and they are an enriched source of Vit B6, Vit C, fibers, potassium, magnesium, manganese, proteins and antioxidants. 

Apart from being low glycemic, bananas are beneficial in many other ways such as keeping your heart, brain and digestive system healthy and also help you in controlling your weight. 

Bananas are also considered as a perfect pre- and post- workout snack because of their high nutritional value and ability to speed up your recovery from low energy levels after an intense gym session.

Eating bananas can also prevent the risk of getting type 2 diabetes.

What is a glycemic index (GI) actually?

Glycemic Index or GI is a scale from zero to 100 that measures how quickly a food can elevate your blood sugar level. It is helpful especially for diabetic patients who want to keep a check on their sugar level. 

How does banana ripening affect its glycemic index?

As the banana ripens and changes its color from green to yellow, its GI value tends to increase. But you can also eat normal bananas because they still fall under low- GI foods.

Wondering what’s happening here? Basically, it has to do with the amount of resistant starch found in bananas. Unripe bananas have more content of resistant starch than of sugar while in ripe bananas, it’s the opposite case.

Other FAQs about Bananas which you may be interested in.

Are overripe bananas bad for you?

Are bananas good for digestion?

Are bananas good to eat after a workout?

I have diabetes, is it safe for me to eat bananas?

If you are a diebteic patient, it would be more safe for you to eat unripe bananas as they have a low GI value of 41. But you should not eat bananas daily. Try to eat smaller bananas two or three times a week.

You can also pair bananas with other foods like almonds, walnuts, sunflower seeds, pistachios, or peanut butter, which are unsaturated fat foods that ensure positive effects on your blood sugar level. 

If you want a more healthy option, pair your banana with greek yogurt. It will help you regulate your sugar levels by reducing your feelings of hunger.

We would recommend that you should always consult your dietitian or healthcare expert before incorporating these banana- delights into your diet. 

You can check a list of glycemic indexes for some common foods here

Can eating bananas spike your blood sugar level?

No, eating bananas does not cause a sudden blood sugar spike. 

Low GI- foods, such as bananas, tend to slowly dissolve in your body and raise the blood sugar level gradually, not quickly.  

Conclusion

In this brief guide, we answered “are bananas high glycemic?” and discussed what actually is a glycemic index, how banana ripening affects its GI, diabetics can eat bananas in a limit, and eating bananas does not spike your blood sugar levels.

References

  1. https://www.livestrong.com/article/254976-the-glycemic-index-of-bananas/
  2. https://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/why-does-my-trainer-tell-me-bananas-are-bad-for-me/article4545026/
  3. https://www.ndtv.com/health/banana-a-fruit-loaded-with-carbs-and-sugar-can-diabetics-eat-banana-know-how-it-can-affect-your-bloo-2182564
  4. https://www.medicalnewstoday.com/articles/319992#diet-and-safety-tips 

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.