Green bananas have a low glycemic index (GI) of about 30 thanks to being rich in resistant starch, which helps release sugar slowly. Ripe bananas have a moderate glycemic index (50–60) because starch turns into natural sugar.
To minimize the impact on blood sugar, people can apply the following tips:
Combine with protein or fat: Eat bananas with healthy protein or fat sources such as nut butter, Greek yogurt or a handful of almonds. Protein and fat help significantly slow down carbohydrate digestion.
Choose the right ripeness: You should choose bananas that are just ripe, avoid overripe ones because they have the highest sugar content and the least resistant starch.
Control portion sizes and times: Choose smaller bananas or only eat half a large banana at once. In addition, people with diabetes should avoid eating bananas when they are too hungry or right before going to bed to avoid fluctuating blood sugar levels.
Monitor body reactions: Each body responds differently, so for people with diabetes, checking blood sugar levels after eating helps determine the appropriate level of this fruit for individuals.
