Like all fruits, bananas can provide a temporary boost in your blood glucose levels. Despite their high sugar and carbohydrate content, bananas have a relatively moderate glycemic index and generally due not cause dramatic spikes in blood sugar levels. For best results, prepare a banana snack between meals to maintain stable blood glucose levels throughout your day.
Bananas and Blood Glucose
Bananas cause a temporary boost to your blood glucose levels shortly after consumption. As your body digests the bananas, the carbohydrates become transferred into glucose to provide extra energy to your cells, tissues and organs. Since bananas contain 22.84 grams of carbohydrates per 100 gram serving, they provide an effective boost to your blood sugar levels compared to foods that contain fewer carbohydrates.
Glycemic Index
The glycemic index is a common method for determining the impact certain foods may have on your blood sugar. Foods with a GI of 70 or over are considered high on the scale and may be detrimental to your health if consumed in excess. Foods with GI levels of 55 and under are classified as low on the scale, and are considered to be healthier due to the steady supply of glucose they provide to your bloodstream. According to the Harvard Medical School, ripe bananas have a glycemic index of 51, making them a relatively stable source for blood glucose.
Ripe vs. Under-Ripe
According to a study cited by PubMed, bananas may have different reactions on the body’s glucose levels depending on how ripe they are. In the study, people with type 2 diabetes were found to have a higher postprandial blood glucose response to over-ripe bananas compared to under-ripe bananas. One of the reasons for this difference may be the increased starch content of over-ripe bananas. The study also found that the mean insulin response of bananas was similar to white bread, a food with a high glycemic index.
Safety Concerns
Despite their low glycemic index, bananas are often restricted in diabetic diets due to their high carbohydrate and sugar content. Talk to your doctor before adding bananas to your diet if you are diabetic or are hyperglycemic.
References
- Glycemic Index; About Glycemic Index; Jennie Brand-Miller
- USDA National Nutrient Database for Standard Reference; Bananas, Raw; 2010
- Harvard Medical School: Glycemic Index and Glycemic Load For 100+ Foods
- PubMed; Influence of Ripeness of Banana On The Blood Glucose and Insulin Response In Type 2 Diabetic Subjects; October 1992
