Thursday, October 16, 2014


There is always confusion about whether or not diabetics can eat bananas. Personally, I eat them often and cook/bake with them all the time and I never have a blood sugar problem from them (yes, I am diabetic). I do, however, eat them just barely ripe and I only eat a small to medium one. I make banana bread but add cinnamon and nuts, both blood sugar stabilizers. I also make banana pudding using Splenda and I use the just barely ripe bananas in it.  Here are some facts from Amy Reeder, registered dietition, about bananas.

  • 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 fully ripe = 51 gi
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.

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