Bananas are a naturally sweet tropical fruit that goes well with everything from smoothies to oatmeal to desserts. However, their inherent sweetness comes from natural sugar, also known as carbs. Since bananas contain more carbs than some other fruits and most vegetables, they often get a bad reputation.
Bananas are vilified as “sugar sticks” or even compared to candy bars, but should you worry about the carbs in bananas? Learn more about the amount of carbs and calories in bananas, whether or not you can eat them on a low-carb diet and how they affect blood sugar.
How many carbs are in a banana?
One medium banana has 27 grams of carbohydrates and 105 calories. To put that into perspective, one apple has 25 grams of carbohydrates, a ½ cup serving of oats has 27 grams of carbs, and one medium sweet potato has 24 grams of carbohydrates.
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The 2015–2020 Dietary Guidelines recommend consuming 45–60% of calories from carbohydrates. On a 2,000-calorie diet, this amounts to approximately 225 to 300 grams of carbohydrates per day.
The carbohydrates in a banana come from natural sugar and fiber, a nutrient that supports heart and digestive health. A banana also contains 1 gram of protein, but it is best known for its potassium content, a mineral linked to heart health. Research has shown that potassium-rich diets are associated with lower blood pressure levels, as well as reduced risks of cardiovascular disease and stroke. Additionally, a study found that eating bananas is correlated with lower diastolic blood pressure.
Which bananas have the most carbs?
You may notice that a green unripe banana tastes starchy and lacks the natural sweetness of the fruit. Conversely, a ripe banana is very sweet and works well in banana bread or desserts. As a banana ripens, it becomes sweeter and, therefore, has more carbs. But, it’s difficult to quantify exactly how many carbs are in a ripe banana versus an unripe banana. One study sought to do so, but the researchers found a great level of variability.
Can I eat bananas on a low-carb diet?
It depends on your definition of a low-carb diet. Some people follow a very low-carb diet, with less than 10% of calories from carbohydrates. In this instance, a banana may take up too much of your daily calorie allotment.
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But, if you’re eating about 20-30% of calories from carbs, a banana can be a healthy part of the diet. It provides potassium and fiber, two much-needed nutrients that most adults don’t get enough of. The carbohydrates in a banana also provide energy for exercise and everyday activities.
Do bananas spike blood sugar?
One medium banana contains 14 grams of natural sugar and 0 grams of added sugar. The body processes both natural and added sugar in the same way, converting them into glucose to fuel the brain, other organs, and muscles. Some people may worry that a banana has “too much sugar,” but foods with natural sugar also provide many beneficial nutrients and are a healthy part of the diet. For example, a candy bar with 14 grams of added sugar lacks the potassium, fiber and other nutrients found in a banana.
The glycemic index (GI) measures how foods affect blood sugar levels. A GI over 70 is considered high and may cause a rapid blood sugar spike after eating. Depending on its ripeness, a banana has a GI of 30–60, placing it in the low-to-medium range. Therefore, eating a banana will not drastically spike blood sugar. People with diabetes can enjoy bananas, but it’s best to pair them with a protein or fat source, such as peanut butter or yogurt, to help stabilize blood sugar levels.
This article was originally published on TODAY.com
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