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Many people with diabetes wonder whether bananas are a suitable fruit option. Understanding how bananas affect blood sugar levels and appropriate portion sizes can help manage diabetes effectively.
Glycemic Index and Glycemic Load of Bananas
Bananas have a moderate glycemic index (GI), typically ranging from 42 to 62 depending on ripeness. The glycemic load (GL), which considers portion size, is also important in assessing their impact on blood sugar. Riper bananas tend to have higher GI and GL values.
Portion Sizes for Diabetics
For most people with diabetes, a standard serving size is about half a banana, which contains approximately 15 grams of carbohydrates. This portion helps prevent rapid blood sugar spikes. Larger servings should be balanced with other foods or activity to maintain blood sugar control.
Tips for Including Bananas in a Diabetic Diet
- Choose less ripe bananas for lower GI.
- Combine bananas with protein or healthy fats to slow absorption.
- Monitor blood sugar levels after consuming bananas to understand individual response.
- Incorporate bananas into balanced meals rather than alone.