is Banana good for diabetes
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Banana and Diabetes - Everything You Need To Know

The dietary requirements of a diabetic person often restrict the consumption of sugars, carbohydrates, and starch. The food items that are recommended for people with diabetes have very less sugar and most food items need to be portion-controlled. It is a misconception that all fruits are bad for diabetic people. It is true that fruits contain natural sugars, however, they can be consumed in moderate quantities. One such fruit that has fallen prey to rumors is the banana. The most common question asked pertaining to this fruit is, is banana good for diabetes?

Nutritional Values of Bananas

A typical 100 gms of banana contains:

Water         74.9 g  
Energy         89 Kcal  
Protein       : 1.09 g
Total Fat     0.33 g  
Carbohydrates 22.8 g  
Fibre         2.6 g    
Starch         5.38 g  
Calcium       5mg      
Iron           0.26 mg  
Magnesium     27 mg    
Phosphorus     22 mg    
Potassium     358 mg  

 One medium banana provides

-          1.2 grams of protein

-           27 grams of carbohydrates

-          3 grams of dietary fibre

-          0 grams of fat

-          14 grams of sugar and

- 420 mg of potassium

Can Diabetic Patient Eat Banana?

Just like all fruits, bananas contain sugar and carbohydrates that are considered harmful for diabetics. However, unlike processed goods (candy, cakes, sweets), they come with a package of fibre, potassium, vitamins, and other nutritive perks. So, if you are asking, can diabetic patient eat banana, the answer is yes. However, there are some conditions that need to be followed. Let us take a look at the factors that should be considered.

  • Ripeness of the banana – The number of carbs and sugar content in a banana varies with its ripeness. There are various recipes that make use of unripe bananas as well. Fully ripened bananas contain less resistant starch, which acts like fibre. They also have a higher glycemic index that causes blood sugar to rise. Green bananas contain more resistant starch that can help you manage your blood sugar levels. They are also helpful for improving the health of your gut and improving the metabolic health of the body. So, the next time someone asks you, is raw banana good for diabetes? You can say it is. 
  • Portion control – It is quite obvious that the larger the banana, the higher is the sugar consumption. This means you need to account for the sugar intake as well as the carbohydrate intake throughout the day. 
  • Eat them at intervals – Try not to consume all your portion of banana in one go. This may spike your sugar levels. The wise thing to do is spread it over the duration of the day to enjoy the benefits of bananas while keeping your blood sugar under control. 
  • Pair them with other foods – When you eat only a banana, the body immediately absorbs all the nutrients from it. If you want to slow down the absorption of sugar, you can pair it with other food items that do not have a high GI and are devoid of carbs. You can put them in a bowl of oats, have it with yogurt, put them in a chia pudding, and so on. When you eat other food items with it, the body absorbs the sugar slowly giving it enough time to process sugar slowly. 
  • Be wary of the preparation – Many companies have advertised processed bananas as a healthy snack. The catch is, they are often deep-fried, and avoiding saturated fats is one of the must-dos of diabetes. If not friends and just bakes, they can still contain added sugars and other ingredients that may compromise the integrity of the fruit. Canned bananas are a big no-no as they contain sugar as the primary preservative. If you are a fan of milkshakes and smoothies, avoid going out and eating these as you cannot control the amount of sugar that is added. 
  • Sensitivity of the body – Although bananas are recommended in controlled proportions, it is essential to know your own body’s sensitivity to insulin as well as sugar. That is why the answer to most people’s question, can banana be eaten in diabetes, is different. The sugar in bananas can react differently with different body types, depending on a lot of complex factors. Understanding the response your body has to bananas is important before you consume them when you have diabetes. Know about peanut for diabetes.

When you are looking to have bananas, whether ripe or otherwise, follow the policy. Fresh is best. If you are still unsure and wondering can diabetics eat bananas?, continue reading to know more.

Glycemic Index of banana

The glycemic index (GI), which evaluates blood sugar levels after consuming a certain food, is used to determine whether or not a food is suitable for diabetics and the glycemic load (GL) is a more precise metric that takes into consideration both a food's glycemic index and the number of carbs in a serving.

Studies show that a ripe banana has a Gl score of 51 and a GL of about 13. The GL of a ripe banana is more than the GI because of the higher carbohydrate content in the banana. The ripeness of a banana affects how many carbs it contains. Unripe or green bananas have more resistant starch and less sugar. Their glycemic load is 11, and they also have a lower glycemic index of 42. As a result, unripe banana is good for diabetes and preferable to ripe bananas. Know about high blood sugar symptoms.

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How Many Bananas can a person with Diabetes eat in a day?

Now that we know that bananas can be consumed by diabetics, the next question to consider is how many bananas can a diabetic eat a day? The answer to this depends on a few factors. Let us take a look. 

  • Bananas range from 18.5 grams to 35 grams. There are more than 6 varieties of bananas found in India alone. The nutritional facts along with the weight of each banana vary. So, it is quite natural to ask, is banana good for diabetes, and if so, which one is the better option?
  • If a banana is completely ripe, then the glycemic load of one banana can be between 11 to 22. 
  • A 7 to 8 inches long banana generally contains 26g of carbs.  It can provide you with 2 grams of fibre and 12% of the daily value of vitamin C, along with 8% of the daily value of potassium. Potassium is a key helper in regulating blood pressure as well. 

The correct answer to the question, “Are bananas good for diabetes?” is that it is beneficial but the quantity has to be moderated and the size of bananas have to be taken into account. Read more to know about diet for diabetes.

How to include bananas in meals?

People often have divided views on bananas and diabetes. It’s often considered not suitable for diabetic people because of the comparatively high sugar content in it. However, if you are diabetic and love eating bananas, you don’t necessarily have to quit consuming them. The key here is to have them in moderation. It is a good source of fibre and has been known to improve digestion ability. Also know about Indian diabetes diet.

Here are some recommended ways to include bananas in your diabetic diet plan, without any worry.

Combine banana with yogurt: Greek yogurt is a good source of protein and combining it with sliced banana makes it a tasty, wholesome snack. It also keeps you feeling satiated for a long time, and reduces the sweet cravings.

Banana with nuts and peanut butter: Slice the banana from in between, apply a thin layer of peanut butter, and add a few nuts like walnut, or sunflower seeds. This is a perfect way to start your day which can improve blood sugar control. Nuts and seeds are a source of good fat also known as unsaturated fats which are an integral part of any diet.

Choose green bananas: Green bananas or less ripe bananas have lower sugar content when compared to yellow, fully ripe bananas. Green bananas' high resistant starch content is one advantage that makes them highly suitable for type 2 diabetic people. It may taste less sweet, but are a powerhouse of nutrients. You can add this to your salad to give your bowl a fruity twist. Read more about how green banana is good for diabetes.

Eat small-size bananas: Portion control is something that diabetic people should consciously follow. Choosing a small-size banana enables a diabetic people to avoid ingesting more carbohydrates that impact blood sugar levels.

How do Bananas affect Blood Sugar Levels?

A lot of people wonder, can a banana be eaten in diabetes? The reason for this hesitation is the basis that bananas affect blood sugar levels. To have the right answer, we must understand the process that occurs after we consume bananas. 

  • Bananas are high in carbohydrates and have a low to the medium glycemic index. 
  • When you consume a ripe banana, the sugars get absorbed quickly and your sugar levels can rise instantly. That is why bananas are said to be a source of instant energy. 
  • Majority of the components of bananas are carbs and fibre. The fibre helps with bodily functions while carbs are broken down into simple sugars and contribute to the total sugar intake of a diabetic patient. 
  • If you have it on an empty stomach or combined with other carbohydrates like toast or cereal, you can face dangerous surges in your blood sugar level. This is why small portions of bananas are recommended. 
  • The sizes of bananas vary and rarely do we eat half a banana and store the rest! This is the main reason why it is recommended to have bananas twice or thrice a week instead of including them in your diet daily. 
  • They are full of potassium and are the perfect fruit to be given if the person has lost electrolytes due to diarrhea or vomiting. They are easy for the body to digest as well.  

Forming a diet plan for yourself is one of the most successful ways to reverse or deal with diabetes. Diet and physical activity play an important role in leading a healthy lifestyle, especially for diabetic patients as failing to do so can lead to grim health complications. If you do not include bananas in your diet, you may miss out on all the other benefits that come with them. Also know more about diabetes diet chart.

Green (unripe) bananas contain resistant starch

Can diabetics eat bananas would depend on the number of carbs which depends on their ripeness. Green bananas (unripe ones) contain less sugar but also report a higher amount of resistant starch. Resistant starches are essentially long chains of glucose or starch that resist the process of digestion, particularly in the upper part of the digestive system. This would imply that they work like fibers – they slow down the process of digestion and would not cause a rise in blood sugar levels. Another major benefit of unripe bananas could be that they help feed the gut-friendly bacteria in the body. This is linked to a healthy and improved metabolic process which can also assist in blood sugar management. 

Studies have also proven the efficacy of unripe bananas (resistant starch) in the overall management of type 2 diabetes. These starches can also improve overall insulin sensitivity and can reduce inflammations in the body. However, the role of resistant starch in type 1 diabetes is unclear. Yellow bananas do not have as much resistant starch as green ones, and therefore, may be digested easily causing a spike in the blood sugars . Know about Indian breakfast for diabetes .

Healthy Recipes for diabetes Using Green Bananas

Bananas in their raw state are incredibly healthy. It is a good addition to the diet plan of people with diabetes because it is high in potassium and magnesium. We present to you 2 healthy recipes using green bananas which are easy to make.

Banana Salad


-          Chopped green banana (2 cups)

-          Peeled and roughly chopped cucumber (1 cup)

-          Roasted and coarsely crushed peanuts ( ½ tbsp)

-          Fresh curd (3/4cup)

-          Finely chopped fresh mint leaves (1/2 cup)

-          Finely chopped green chillies (1/2 tsp)

-          Lemon juice (as per taste)

-          Black pepper ( as per taste)

-          Salt (as per taste)


-          In a bowl add the curd and whisk it nicely.

-          To this add chopped green banana, cucumber, mint leaves, and green chillies. Mix well.

-          Now add black pepper, salt, and lemon juice. Give the salad a mix.

-          Garnish with coarsely crushed peanuts, and serve chill.

 Green Banana Curry


Green banana (5-6 No.)

Coconut oil / Mustard oil (2 tbsp)

Onion, chopped ( 1 medium size)

Red or green bell pepper, chopped ( 1 medium size)

Finely chopped green chillies (1-2 No.)

Coconut milk (15 ounces)

Ginger garlic paste ( 1 tbsp)

Mustard seeds (2 tbsp)

Tamarind sauce/paste (1 tbsp)

Turmeric powder (1/2 tbsp)

Corriander powder (1/2 tbsp)

Garam masala (1/2 tbsp)

Finely chopped coriander for garnishing


-          Take a saucepan, heat the coconut oil, and then add mustard seeds. Allow it to splatter.

-        Now add chopped onions and green chillies, and saute it for a few minutes. Add ginger garlic paste to it and cook for another 5 minutes till the onions turn pink.

-          Add the chopped bell pepper, and cook for another 5 minutes.

-     To this add turmeric powder, coriander powder, garam masala, and salt as per taste. Cook for a minute.

-      Now add coconut milk, chopped banana, and tamarind paste. Mix well, cover the saucepan, and allow the curry to cook at a simmer for 10 minutes or till the banana becomes soft.

-  Garnish it with freshly chopped coriander and relish this with roti or rice.

Diet and Safety Tips For People with Diabetes While Eating Banana

If you are living with diabetes and love bananas, you do not have to stop eating them. You can follow a few diet tips that may help your blood sugars not spike very high so that you can manage your HbA1c levels optimally

  • Pair bananas with healthy fat or protein – Have a banana with a source of unsaturated fat like almonds, peanut butter, sunflower seeds, walnuts, etc. This can have a positive effect on the glucose levels in the body and can also boost the flavor of the fruit. Proteins like Greek yogurt can also be helpful. This can also help you feel full for a longer time which may enhance weight loss and improve the regulation of blood sugars
  • Underripe banana – Owing to the resistant starch content in green bananas (pectin – a type of fiber), the digestion process slows. This can promote better blood sugar management.
  • Smaller bananas – Portion size in a banana would be vital. If you choose to eat a smaller banana, your body will have to process fewer carbs which will have a lesser impact on the blood sugar levels. A small banana will have approximately 23 grams of carbs while a large one will have 35 grams of carbs.
  • Portion control and how many bananas can a diabetic eat a day should be decided after consultation with your team of doctors. Also know how to reverse prediabetes.


Find out the do’s, don’ts, and the things to look out for when including a banana in your diet for getting the best out of this popular fruit. Banana is easily available, has plenty of nutrients, loads of benefits, and can be consumed by diabetic patients! Every time you hear someone say bananas are good for health but bad for diabetics, you wonder about the reason. Let us bust this myth and find out the truth behind this common misconception!

Read more about diabetes and infertility, treatment of leg pain during diabetes &whole grains for diabetes.


Can diabetics eat bananas?

Yes, People with diabetes can eat Banana in moderation. Eating excessive bananas for people with Diabetes can result in blood sugar spikes as a medium banana contains about 15 grams of sugar in it

Can bananas raise blood sugar?

It is a common myth that fruits are not good for diabetes but correct fruits when eaten in the right quantity cause no harm. Though bananas contain a bit of sugar and carbohydrates, it also comes with loads of fiber, potassium, vitamins, and nutrients. Yes, diabetics can have bananas but given the banana should be raw and not ripped. Having raw bananas does not raise your blood sugar level but if you have them fully ripped then you might have a problem. So, raw banana is good for diabetes and do not raise sugar level.

Why can’t diabetics eat bananas?

It is a widespread rumor that diabetics can’t have bananas. Though there is a condition that diabetics must follow while having bananas. A diabetic should have raw bananas as the glycemic index for raw bananas is low which is great for diabetes but if the diabetic haves ripped bananas then his blood sugar levels will rise due to the high glycemic index. Going for green bananas that too in the right quantities works fine for diabetics.

Can sugar patient eat banana every day?

It is wrongly said that diabetes and banana do not go together. It is good for a diabetic to eat raw bananas as they are full of fibers. However, ripped bananas are a complete no. The quantity of bananas that diabetes can take depends on the calories that you are allowed to take in a day. It's not recommended to daily take bananas as too much of a single fruit can lead to deficiencies of nutrients as not all nutrients are present in a single fruit. Having a varied diet with the right quantities of different fruit is desirable for diabetics.

How much sugar is in a banana?

To understand if can diabetics eat bananas, the sugar content would play a role. A medium banana that is about 100-120 grams would have approximately 12-14 grams of sugar. The carb content would be around 25-30 grams.

Which banana is good for diabetes?

Green or unripe bananas are usually said to be healthier for a person with type 2 diabetes due to their resistant starch content. If not, a person with diabetes can always choose to have a smaller banana for better blood sugar control and lesser carb content.

Are bananas high in sugar?

Banana is a versatile fruit that is rich in various nutrients, however, bananas are a source of sugar and simple carbohydrates too which can spike blood sugar level. Hence, diabetic people should include bananas in moderation in their diet.  

How fast will a banana raise blood sugar?

Glycemic Index (GI) is a way to evaluate the effect of food on blood sugar levels. Low-glycemic index foods are those that have a glycemic index under 55 and are less likely to significantly raise your blood sugar levels. This category includes bananas, which have a glycemic index of 51.

Is banana good for diabetes?

Yes, as long as a person doesn't consume excessive amounts, the vitamin, mineral, and fibre composition of bananas may even provide health benefits for those with diabetes.




This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.