Which Banana is Good for Diabetes?
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Shilpa Joshi
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Bananas are one of India’s most loved fruits because of their easy availability, affordability, and natural sweetness. But for people with diabetes or prediabetes, there is always so much confusion. “Which banana is good for diabetes?” “Which banana is best for blood sugar control, yellow or red?”
Let us understand how bananas affect your blood sugar, their nutritional value, and how you can include them safely in a diabetic diet.
Different Varieties of Bananas?
Globally, there are over 1,000 banana varieties, while India alone has around 20–25 commonly consumed types, each differing in taste, texture, colour, and sweetness.
The most commonly available are Montham, which is medium-sized and sweet; Poovam is small and creamy; Red has a reddish peel and rich sweetness; and Robusta is large, firm, and mildly sweet. These differences help you choose based on taste and blood sugar impact.
Glycemic Index of Bananas: How Ripeness Affects Blood Sugar:
Managing diabetes is all about keeping blood sugar levels within a healthy range. This is where the Glycemic Index helps: it indicates how rapidly a food can raise your blood sugar levels.
Bananas fall within the moderate-to-low GI range, but their GI value varies with ripeness.
| Type of Banana | Glycemic Index Value | Effect on Blood Sugar Levels |
| Yellow(ripe) | 51 | Moderate rise |
| Overripe( Brown spots) | 58-60 | Faster rise |
| Red banana | 45-50 | Moderate rise |
Banana Nutrition Facts:
When you think of bananas, the first nutrient that often comes to mind is potassium. Bananas are rich in potassium and are especially good for people with high blood pressure.
Nutritional breakdown of banana varieties such as montham, poovam, red and robusta(100g), approximately based on IFCT 2017.
| Nutrient | Banana montham(ripe) | Banana poovam(ripe) | Banana red(ripe) | Banana robusta(ripe) |
| Energy | 111 k cal | 106.4 k cal | 105 k cal | 105.2 k cal |
| Carbohydrate | 24.95 g | 23.41 g | 25.21 g | 23.63 g |
| Fibre | 2.21 g | 2.33 g | 1.98 g | 1.94 g |
| Protein | 1.25 g | 1.49 g | 1.29 g | 1.23 g |
Yellow (Ripe) Banana: Eat in Moderation
The typical yellow banana is softer and sweeter because starch converts into sugar as it ripens. It offers instant energy but can raise blood sugar levels if eaten in excess.
Tips to Enjoy Safely:
- Choose small-sized bananas or eat half at a time.
- Pair with nuts, seeds, or curd to slow the sugar absorption.
- Avoid overripe bananas, as they have a higher sugar content.
If you want to know more about raw bananas, you can also read, Is raw banana good for diabetes?
Red Banana: The Antioxidant-Rich
Red bananas (Chakkarakeli, Rakta Kela) are smaller, creamier, and sweeter than yellow ones, with a reddish-purple peel and these are packed with beta-carotene, vitamin C, and antioxidants that boost immunity and protect cells from damage.
Benefits of Red Banana:
- Rich in antioxidants
- They are also high in fibre and potassium, which support heart health and regulate blood pressure.
- Contains a moderate amount of natural sugars, so portion control is key.
| Tip: Eat half a red banana with nuts or after a balanced meal. |
Banana and Diabetes?
Is Banana Good for People with Diabetes?
Bananas are nutritious, convenient, and widely loved, but for people with diabetes, the key is how much, how ripe, and what you pair them with.
Though bananas contain natural sugars, they also provide fibre, vitamins, and minerals that can fit into a diabetes-friendly diet when eaten mindfully.
Ripeness Matters:
- Very ripe bananas have a high glycemic index, are digested quickly, and can raise blood sugar more quickly.
- Slightly unripe or firm bananas have a lower glycemic index, digest slowly, and cause a gentler rise in blood sugar.
- Though bananas contain natural sugars, they also provide fibre, vitamins, and minerals that fit well in a diabetes-friendly diet when eaten mindfully.
Portion Control Is Key:
- Stick to half or one small banana at a time.
- Do not eat large or overripe bananas if you have diabetes.
Pair Smartly for Better Sugar Control:
- Always pair bananas with protein or healthy fats, such as nuts, seeds and curd.
- These combinations slow sugar absorption and help prevent sudden spikes in blood glucose. Adding more fibre, protein, and healthy fats to your meal helps balance your overall blood sugar response.
Use Bananas as a Healthier Sweetener:
Bananas can be used as a natural sweetener in baking, making them a healthier alternative to refined sugar.
Benefits of Eating Bananas:
Due to the many nutrients present in the banana, this fruit offers several health benefits. These include:
- Good for Heart Health: Bananas are an excellent source of potassium and are heart-healthy. They help regulate blood pressure and lower the risk of heart disease.
- Provides Energy Boost: Bananas are a good source of healthy carbohydrates and provide an instant energy boost. The vitamin B6 in them also helps convert food into energy and enhances brain function.
- Promote Digestion: The high fibre content in bananas promotes healthy digestion and regularises bowel movements. It is an excellent remedy for preventing constipation and for reducing acid reflux and ulcers.
- Supports the Immune System: Bananas are a rich source of Vitamin C, a powerful antioxidant that supports the immune system.
- Promote Healthy Skin: The Vitamin C in bananas also helps boost collagen production, a protein essential for healthy skin and hair.
| 📖Also Read: Fitterfly-Is Banana Good for Weight Loss? |
Summary:
Bananas, whether yellow or red, can fit into a diabetic diet when eaten mindfully.
The secret lies in portion control, ripeness, and pairing with the right foods. So the next time you crave a banana, go for the slightly unripe one; your blood sugar will thank you!
Fitterfly’s Take:
Bananas are one of nature’s best gifts because they are full of nutrients, fibre, and energy. For better blood sugar control in diabetes, less-ripe bananas are the smarter choice.
At Fitterfly, our expert nutritionists and health coaches guide you in choosing the right foods for your unique health needs. Through personalised meal plans, glucose tracking, and one-on-one consultations, we help you eat smarter but not stricter.
To know more about the Fitterfly Diabetes Prime Program, give a missed call on 08068507599 and talk to our team today!
Bananas don’t have to be off your plate if you have diabetes. Choose wisely, eat mindfully, and let balance be your key.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can people with diabetes eat red bananas?
Yes, but in small portions. They are nutrient-rich but sweeter than yellow ones.
How can I safely include bananas in my diet?
Eat smaller portions, pair them with protein or fibre, and avoid overripe ones.
Can people with diabetes eat bananas every day?
People with diabetes can eat bananas, but not every day. It is best to limit their consumption to a few times a week and in moderate amounts. It is best to have them occasionally and in small portions, depending on your blood sugar control. Choosing a less ripe banana is better, as they raise blood sugar more slowly. Always check with your nutritionist to know how often and how many bananas are right for you.
