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.

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, they 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

Interestingly, green bananas are likely to induce less of a blood sugar spike compared to ripe bananas. This is due to their high resistant starch content. This form of carbohydrate remains undigested but gradually breaks down, nourishing the beneficial bacteria in the large intestine.

Unripe bananas have a glycaemic index (GI) of 42, while ripe bananas have a GI of 51. Therefore, some people may experience a blood sugar high with ripe bananas. While these values are relatively low compared to many other foods, they indicate that banana type and can play a pivotal role in determining blood sugar levels post-consumption.

Serving size

Your portion size can influence how your glucose levels react after eating bananas. This is because it can impact the carbohydrate load you consume. For example, eating two medium bananas will provide you with 54 grams of carbs, compared to eating one medium size banana with 27 grams of carbs. The higher the carb load in your meal, the more likely your glucose levels are to rise.

How you eat your bananas

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.

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 to stabilise your blood sugar levels and improve your insulin sensitivity long-term

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.

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.