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Bananas are a popular fruit known for their natural sweetness and nutritional benefits. However, they contain carbohydrates that can raise blood sugar levels. Learning how to enjoy bananas while managing blood sugar is helpful for those with diabetes or insulin sensitivity.
Choose the Right Type of Banana
Opt for less ripe bananas, which have a lower glycemic index. Green or slightly yellow bananas contain more resistant starch, which is less quickly absorbed and causes smaller blood sugar spikes.
Control Portion Sizes
Eating smaller portions can help prevent rapid increases in blood sugar. A typical serving size is about half a banana, which provides nutrients without excessive carbohydrates.
Combine with Protein or Healthy Fats
Pairing bananas with protein sources like nuts, yogurt, or nut butter can slow digestion and reduce blood sugar spikes. Including healthy fats also helps stabilize blood sugar levels.
Additional Tips
- Eat bananas with other low-GI foods.
- Monitor blood sugar levels to understand individual responses.
- Limit frequency of banana consumption if needed.