Understand the nutritional composition of bananas and how they impact blood sugar levels. Learn strategies to manage blood sugar after eating bananas.

Key takeaways

• Bananas are nutrient-rich fruits, high in fibre, potassium, manganese, magnesium, and vitamins A, B6, C, E, and K.
• The impact of bananas on blood sugar levels depends on the ripeness, what you eat them with and the serving size.
• Pairing bananas with protein and healthy fats can help to manage blood sugar spikes.
• Each individual's response to bananas can vary, depending on their metabolic health.
• The Vively app can assist in understanding and improving individual responses to dietary choices.

Introduction

Bananas, renowned as one of the most consumed fruits globally, are not only delicious but also brimming with nutritional benefits. How they affect blood sugar levels depends on various factors. This article explores the nutritional composition of a banana, how they impact blood sugar levels, and how to optimise your blood sugar when eating bananas.

What is the nutritional composition of a banana?

Bananas are loaded with essential vitamins and minerals.

In terms of macronutrients, a medium-sized banana typically comprises of roughly:

• 27 grams of carbohydrates (15 grams of natural sugar)
• 1 gram of protein
• 0 grams of fats
• 3 grams of dietary fibre

Regarding micronutrients, bananas are an excellent source of:

• Potassium
• Manganese
• Magnesium
• Vitamins A, B6, C, E and K
• Antioxidants

How do bananas affect blood sugar levels?

As bananas are rich in carbs, they can have an influence on your blood glucose levels. However, this can vary with the type of banana you choose, what you eat it with, and the serving size.

Banana type

Each type of banana, influenced by its ripeness, plays a pivotal role in determining its impact on blood sugar levels.

• Green (unripe) bananas: These are less likely to cause a blood sugar spike due to their high resistant starch content, which remains undigested but gradually breaks down in the large intestine, nourishing beneficial bacteria. Unripe bananas have a glycaemic index (GI) of 42, making them a better option for maintaining stable blood sugar levels.
• Ripe bananas: With a GI of 51, ripe bananas contain more natural sugars and less resistant starch, leading to a higher potential for blood sugar spikes. While still relatively low on the GI scale compared to many other foods, they may affect individuals differently.
• Plantains: When unripe, plantains share similarities with green bananas, containing high levels of resistant starch and lower sugar content, making them less likely to raise blood sugar. Often cooked before consumption, they can be a versatile option for maintaining steady energy levels.

Understanding the glycaemic impact of various banana types and their ripeness is key to making informed dietary choices. By selecting the right option, individuals can better manage their blood sugar levels and support overall health.

Serving size

The portion size of bananas you eat directly affects your blood sugar response. This is because the amount of carbohydrates you consume in one sitting determines how quickly your glucose levels may rise. Bananas are naturally rich in carbohydrates, including natural sugars, making portion control an essential factor in maintaining stable blood sugar levels.

For example:

• Eating one medium banana provides approximately 27 grams of carbohydrates, which is generally manageable for most people.
• Consuming two medium bananas doubles the carbohydrate load to 54 grams, increasing the likelihood of a blood sugar spike.

Larger portions introduce a higher carbohydrate load, which can overwhelm your body's ability to maintain steady glucose levels, especially for those with insulin resistance or diabetes. By opting for smaller servings or splitting a banana into halves or thirds to eat across the day, you can better control your blood sugar response while still enjoying its nutritional benefits.

In addition, pairing bananas with other macronutrients, like proteins and fats, can further moderate the impact of portion size, creating a more balanced and sustainable glucose response.

How to improve your glucose response to bananas

While GI ratings provide insights into how different foods affect blood sugar levels, they shouldn't be the sole determinant in choosing your dietary intake.

Each individual's reaction to food can vary based on their metabolic function and other factors. It's also not just about whether bananas cause high blood sugar levels, but also whether you enjoy eating them.

If you find your blood sugar spikes after consuming bananas, try these tips to keep your readings in the healthy range:

• Pair your banana with nut butter or a handful of nuts for added protein and healthy fats
• Reduce the portion size of your banana intake
• Eat your banana after a balanced meal
• Go for a slightly less ripe banana
• Go for a short walk afterwards to help stabilise your blood sugar levels and improve your insulin sensitivity long-term

The food you pair with a banana can significantly influence your body's glucose response. This effect is primarily due to the balance of macronutrients in your meal—carbohydrates, proteins, fibre, and fats. Therefore, having a banana on its own would have a different glucose response to having it with a protein or fat source.

Tracking your glucose levels can be a great way to understand how your body responds to your food choices. Continuous glucose monitors (CGM) can help you do this by providing real-time insights into your glucose levels.

Conclusion

Bananas are a versatile and nutrient-dense fruit that can fit into a healthy diet with the right approach. Their impact on blood sugar levels depends on ripeness, portion size, and what they are paired with. Making thoughtful choices, such as opting for less ripe bananas or combining them with protein and healthy fats, can help stabilise glucose levels.

The Vively app can be an excellent resource in this regard. It pairs CGMs with education and support to help you achieve your health goals. The app offers comprehensive insights into how your food impacts your body, helping you stay within the target range for optimal metabolic health benefits.