How much sugar is in banana? A medium banana contains about 15 grams of sugar and if you have diabetes, it is important to eat foods that are low to moderate in Glycemic Index, so it doesn’t spike your blood sugar levels.
A banana is anywhere from 31 to 62 per GI level depending on how ripe it is. Anything less than 55 is considered low GI food. And a medium GI is anywhere from 56 to 69, and a high GI is 70 to 100.
The riper a banana is the higher the Glycemic index is. A higher glycemic index will cause your blood sugar to make it rise faster. Also, the bigger the banana the greater effect it will have on your blood sugar levels. And if you have diabetes you want to be mindful of that.
How much sugar is in banana? iStock-photo credit: Egor Rodynchenko
This is the nutrient value of one medium banana:
- 126 grams
- 29 grams of carbs
- 112 calories
Some of the vitamins and minerals that bananas contain are fiber, potassium, Vitamin B6, Vitamin C, etc. And it has antioxidants which can help reduce the free radicals in the body and result of this is the reduction of chronic health diseases.
The fiber in bananas can help reduce blood sugar levels and the American Diabetes Association recommends eating bananas as a healthy fruit for people that have diabetes. There was a small 2023 study of 17 adults where people had Type 2 diabetes, it found that taking resistant starch in a banana reduced fasting blood sugar and reduced blood sugar spikes.
It also reduced hunger and increased the feelings of fullness. What most people don’t know is that an unripe banana contains less sugar and more resistant starch.
The Bottom Line is the amount of sugar in a medium banana is 15 grams of sugar and the bigger the banana the more sugar and carbs there is in it.
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References
- Sarma PP, Gurumayum N, Verma AK, Devi R. A pharmacological perspective of banana: implications relating to therapeutic benefits and molecular docking. Food Funct. 2021 Jun 8;12(11):4749-4767. doi: 10.1039/d1fo00477h. PMID: 33960338.
- Falcomer AL, Riquette RFR, de Lima BR, Ginani VC, Zandonadi RP. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients. 2019 May 29;11(6):1222. doi: 10.3390/nu11061222. PMID: 31146437; PMCID: PMC6627159.
- García-Vázquez C, Ble-Castillo JL, Arias-Córdova Y, Ramos-García M, Olvera-Hernández V, Guzmán-Priego CG, Martínez-López MC, Jiménez-Domínguez G, Hernández-Becerra JA. Effects of resistant starch on glycemic response, postprandial lipemia and appetite in subjects with type 2 diabetes. Eur J Nutr. 2023 Aug;62(5):2269-2278. doi: 10.1007/s00394-023-03154-4. Epub 2023 Apr 21. PMID: 37083722.
- USDA- https://fdc.nal.usda.gov/food-details/1102653/nutrients
