- Bananas are a healthy way to get nutrients such as potassium, vitamin C, and fiber.
- Bananas do contain carbohydrates.
- Bananas are sodium-free, cholesterol-free, and fat-free.
- Counting the carbs in a banana is tricky because it depends on the size and the ripeness of each banana. This chart will help you figure the carb grams in bananas based on size:
6 inches or less: 18.5 grams
6-7 inches: 23 grams
7-8 inches: 27 grams
8-9 inches: 31 grams
9 inches or larger: 35 grams
- If a medium banana has 31 g carbs this would be the breakdown: 19 g would be sugar, 11 would be starch and that includes 3 g of fiber.
- Bananas are considered low glycemic index foods. A medium banana has a glycemic index of 51(anything under 55 is low glycemic). But as with carb grams, glycemic index numbers change with the banana depending on its ripeness. Check the chart that follows:
Medium under ripe (still some green on peel) = 42 gi
Medium over-ripe (some brown spots starting to appear on peel) = 48 gi
- Plantains are members of the banana family. Plantains fall into the green banana catagory and are eaten cooked, usually fried.
- Note: Be cautious of dried banana chips as they usually have a higher sugar and fat content due to preparation. Read labels carefully and it you eat them, eat them with nuts.