Diabetes management: How banana ripeness and portion size affect blood sugar

People with diabetes can consume bananas, provided they manage portion sizes, ripeness, and food combinations to control blood sugar levels.

According to endocrinologist Nandini Shankara Narayana of KIMS Hospitals, the ripeness of a banana significantly affects its glycemic impact. Unripe or green bananas contain more resistant starch, which is absorbed more slowly into the bloodstream, resulting in a lower glycemic index. As bananas ripen and turn yellow, this starch converts into sugars, leading to faster absorption and higher blood sugar spikes.

A medium-sized banana contains approximately 25-30 grams of carbohydrates and 3 grams of fiber. Because individual responses to fruit vary, health experts recommend monitoring blood glucose levels after consumption. If a person experiences significant spikes, they may consider eating smaller portions, such as half a banana, or opting for less ripe varieties.