Last Updated on May 23, 2022 by Shabnam Sengupta
Yes. A person with diabetes can eat bananas but with some caution. As per Food Data Central, UFDA, one medium banana (about 126 grams) contains about 15 grams of sugar, 29 grams of carbs and 112 calories. One of the best ways to find out how bananas affect your blood sugar is to check with your blood sugar metre. Experiment a bit with bananas; vary the size, the ripeness and even the type and check your blood sugar about two hours after you’ve eaten one. Look for a blood sugar that goes up no more than about 40 points and is less than 180 at the 2-hour mark.
You should choose ripe bananas on the basis of its GI (Glycemic Index), resistant starch, and satiety factor. Ripe bananas have a GI of 51, which is considered low. And a slightly unripe banana has a GI of 42, which is even lower. You might want to avoid eating overripe bananas, as they have a higher GI of around 62.
If you like eating bananas, choose green bananas, add some fat or protein source, and control the portion. According to the American Diabetes Association, people with diabetes should incorporate fruit into a controlled diet, such as eating a small piece of whole fruit or a half-serving large fruit with each meal as a dessert.
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