red banana for people with diabetes

Red Banana for Diabetes : Benefits and Recommendations

People with diabetes need to be careful about what they eat. Although fruits and vegetables are rich in essential nutrients, they can also cause blood sugar spikes. It also brings us to the question, is red banana good for diabetes? For the most part, eating bananas in moderation is safe for people with diabetes. Red bananas also have a robust nutritional profile that makes them safer for consumption. Let’s quickly check out a red bananas high nutritional profile to understand how red bananas are good for diabetes.

Content Nutritional Value Per 100 Gram of Serving
Calories 90 calories
Fat 0.3 g
Calcium 5 mg
Carbohydrates 21 g
Iron 0.26 mg
Protein 1.3 g
Fiber 3 g
Potassium 358 mg
Vitamin B6 0.3 mcg
Phosphorous 22 mg
Magnesium 27 mg
Vitamin C 8.7 mg
Vitamin B1 0.031 mcg
Vitamin B2 0.073 mcg
Choline 9.8 mg
Folate 20 mcg

Benefits of Red Banana

Red banana is good for diabetes, but it is also ideal for people that don’t have this lifestyle disorder. Let’s check out what benefits red bananas have on people without diabetes.

Uplifts Mood

Red bananas are excellent for your physical and emotional health. Vitamin B6 in red bananas helps your body convert tryptophan to serotonin, a feel-good hormone that can help you deal with both depression and anxiety.

Purifies the Blood

Red bananas can be included in a diet to help with anemia, stamina, and energy. Red bananas are rich in vitamins, antioxidants, and pump iron storage. Vitamin B6 is also essential for the breakdown of proteins and the formation of red blood cells.  

Red Bananas for Fertility

Red bananas are highly prized for their potent aphrodisiac properties that can help improve fertility and reproductive health. Red bananas are known to balance women's reproductive hormone levels.

Red Bananas for Skin and Hair Health

Red bananas contain a wealth of antioxidants, including vitamin C and Vitamin A. These help slow down premature aging and fade wrinkles and fine lines. Red bananas can also be beneficial for strengthening and conditioning hair. Red bananas have hair-nourishing properties that help maintain hair's elasticity and prevent hair loss. It can also help with hair problems such as dry hair, hair fall, and dandruff.

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Benefits of Red Banana for Diabetes

If you’re wondering if red bananas are good for diabetes, the below-shared benefits of red bananas will answer your question.

Promotes Weight Loss

Red bananas are a great source of dietary fiber, essential nutrients and can be a healthy addition for weight watchers. Low in calories and fat, it helps you feel fuller for longer periods and prevents binging. It also reduces your risk of obesity and other health conditions like diabetes, heart disease, and hypertension.

Boost Energy Levels

Red bananas are rich in natural sugars, including sucrose, glucose, and fructose. These sugars are slowly broken down, providing steady and sustained energy for your daily activities. It gives instant energy to kickstart your metabolism.

Blood Pressure Control

Red bananas, rich in potassium and magnesium, dilate blood vessels and improve blood flow. It helps lower blood pressure and reduces the risk of developing cardiovascular disease.

Manages Diabetes

A low GI red banana, containing dietary fiber and with a 10 g of GI, is helpful in reducing spikes in blood sugar. It inhibits the activity of alpha-amylase, glucosidase enzymes which are involved in glucose synthesis. So if you ever wondered whether or not people with diabetes can eat red banana, the answer is yes, but in moderation.

Supports Good Vision

Carotenoids pigments in red bananas give the fruit their reddish color. Red bananas are rich in beta and lutein carotenoids, which may help to protect against cancer, age-related macular degeneration, improve vision, and eye health by reducing night blindness.

Bolsters Immune System

Vitamin C and B6 are vital for building an immune system. Red banana is a good source of vitamin C. Vitamin C found in red bananas plays a crucial role in immune support by increasing white blood cell production and immune antibodies. It can help to fight off pathogens.

Digestive Health

Red bananas are best known for supporting the digestive system in many ways. Red bananas are rich in prebiotics that help to support beneficial bacteria. Fructooligosaccharides and insulin are prebiotic fiber present in red bananas that helps in reducing bloating, constipation, and increasing the diversity of the gut microbiome.

How do Red Bananas Affect Blood Sugar Levels

A medium banana contains approximately 3 grams of fiber. People with diabetes should try to consume enough dietary fiber as it has potential health benefits. However, fiber is essential for people with diabetes because it can help slow the digestion and absorption of carbs. Here is a list of fiber rich foods for diabetes

It can reduce blood sugar spikes and improve overall blood sugar management. One way of determining how any carb-containing food would likely affect blood sugars is by simply looking at its GI. The GI ranks foods based on the amount and time in which they raise blood sugar levels. The GI score runs from 0 to 100 with the following easy classifications:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70–100

Any diet based on low GI food is thought to be particularly good for people with type 2 diabetes. Low GI foods are absorbed slowly and can cause a gradual rise in blood sugar levels rather than a significant spike. Overall, bananas score low to medium on the GI scale (42–62), depending on the ripeness. Here is low GI food list for diabetes.

Difference Between Red & Yellow Bananas

The red banana is very similar to its yellow counterpart. Both are good sources of dietary fiber and have identical amounts of calories and carbs. However, there are some identifiable differences between the two types. Red bananas, for example, are a better choice than yellow bananas. Red bananas are smaller, denser, mildly sweeter, and possess more Vitamin C.

A low-GI diet can help maintain healthy blood sugar control and lower cholesterol. Red bananas taste sweeter than yellow bananas, but they have a lower GI score. Red bananas average a GI score of 45, while yellow bananas have an average GI score of 51. 


Although red bananas are a good option for people with diabetes, the following tips can help you reduce the harmful effects of bananas on your blood sugar.

  • Check your portion size
  • Select a firm, almost ripe banana
  • Increase your fruit intake throughout the day.
  • Combine them with other food.

Read more about diabetes and smoking, C peptide normal range & yeast infection diabetes.


How much sugar is in a red banana?

An average medium-sized banana contains about 14 grams of sugar, which is about 53% of its total 105 calories.

What are the risks of over consumption of red bananas for people with diabetes?

Eating too many bananas may have detrimental health effects, such as weight gain, poor blood sugar control, and nutrient deficiencies.

How much red banana should a diabetic eat?

A small banana thrice a week is safe for people with diabetes, but they should not consume it daily.

What is the best time to eat a red banana?

Despite being full of magnesium, potassium, fiber, and other nutrients, it is not good to have a red banana on an empty stomach or during the nighttime. So try to consume it during the daytime.

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