Can diabetics eat bananas?Last reviewed Sun 12 November 2017

When a person has diabetes, they need to carefully consider the contents of each meal. This can be especially true for carbohydrate-containing food, which not only includes desserts and other sweet treats, but bread, pasta, and fresh fruits.

One fruit that traditionally has been on the “avoid” list for those with diabetes is bananas. However, for the most part, bananas eaten in moderation can be safely enjoyed when a person has diabetes.

Bananas grow on banana plants that can have anywhere from 50 to 150 bananas in each bunch of fruit. The individual bananas are sold in varying sizes, from small to extra-large, the size-grading being determined by their length.Overall, bananas are low in saturated fat, sodium, and cholesterol. They also have a good mix of nutrients, including vitamin B6, potassium, and manganese.

However, some doctors and dietitians may give bananas greater nutritional scrutiny when considering them for people with diabetes, because bananas are high in sugar relative to their calories.

One medium banana has an estimated glycemic load of 11, according to Harvard Health Publishing on glycemic loads. Glycemic load is a measure of a food’s impact on blood sugar. A glycemic load of fewer than 10 is considered low, while one above 20 is high.Can you eat bananas if you have diabetes?

Examples of lower-sugar fruit options include apples, grapes, and pears. Fruits with higher sugar levels include papayas and pineapples.

However, those with diabetes do not have to eliminate bananas from their diet, or any other fruit for that matter. Their other nutritional values in terms of vitamins and minerals can make them a healthy option for those with diabetes when consumed in moderation.

The American Diabetes Association recommend incorporating fruit into a diabetes diet, such as having a small piece of whole fruit or a half-piece of large fruit with each meal.
Cooking and preparation

Another factor to consider is how the banana is preparation. For example, some food manufacturers will market dried banana chips, as an easy-to-carry snack.

However, these may have sugars added to them to enhance their flavor. So, eating a serving-size of banana chips could raise a person’s blood sugar much more than intended or when compared to eating a smaller-sized fresh banana.