Bananas are nutritious and beneficial for cardiovascular and digestive health. However, if eaten incorrectly or at the wrong time, this fruit can cause a rapid increase in blood sugar levels without many people realizing it.
Bananas are a nutritious fruit, especially rich in potassium, which is beneficial for health. However, according to nutritionist Aviv Joshua (USA), bananas also contain natural sugars that can raise blood sugar levels. The extent of this increase depends largely on the serving size and the ripeness of the banana.
Bananas are a highly nutritious fruit, especially rich in potassium, which is beneficial for health. Photo: PH created from GM
A medium-sized ripe banana has a glycemic index (GI) of approximately 51 (low), but a glycemic load of 13 (medium). As bananas ripen, starch is converted into sugar, increasing the GI. Therefore, green (unripe) bananas have the lowest GI (30-40), helping to stabilize blood sugar. Conversely, overripe bananas have the highest GI (65-70), causing blood sugar to rise more rapidly.
To enjoy bananas without causing a sudden spike in blood sugar, expert Joshua offers the following simple advice:
Choose green or unripe bananas: The high resistant starch content in green bananas helps slow down digestion, keeping the glycemic index (GI) low.
Portion tip: Choose smaller fruits or divide larger fruits into smaller pieces to eat throughout the day.
Food combinations: Eat bananas with protein, fiber, or healthy fats (such as nuts, yogurt, or oatmeal) to delay spikes in blood sugar.
Refrigeration: Keeping bananas in the refrigerator helps slow down the ripening process, delaying the conversion of starch into sugar and maintaining a low glycemic index (GI).
Photo: PH created from GM
Bananas are a popular choice for people who exercise
For those who exercise, bananas are a popular choice because the carbohydrates provide a quick source of energy, while the potassium supports muscle function.
The American Diabetes Association affirms that for most people (including those with diabetes), bananas can be a perfectly healthy part of a balanced diet if you pay attention to ripeness, portion sizes, and how you combine them with other foods, according to the health news website Verywell Health.