Bananas are a naturally sweet tropical fruit that pairs well with a variety of dishes, from smoothies to oatmeal to desserts. However, their sweetness comes from natural sugars, also known as carbohydrates. Due to their higher carb content compared to some fruits and most vegetables, bananas often receive criticism and are sometimes labeled as “sugar sticks” or even likened to candy bars. But should you be concerned about the carbs in bananas? Learn more about the carb and calorie content of bananas, whether they can be included in a low-carb diet, and their impact on blood sugar levels.
How many carbs are in a banana?
A medium banana contains 27 grams of carbohydrates and 105 calories. For comparison, an apple has 25 grams of carbs, a half-cup of oats has 27 grams of carbs, and a medium sweet potato has 24 grams of carbs. The Dietary Guidelines recommend consuming 45–60% of calories from carbs, equating to around 225 to 300 grams per day on a 2,000-calorie diet.
The carbs in bananas come from natural sugars and fiber, which benefits heart and digestive health. Bananas are also a good source of potassium, known for its role in heart health. Research has linked potassium-rich diets to lower blood pressure and reduced risks of cardiovascular disease and stroke. Eating bananas has even been associated with lower diastolic blood pressure.
Which bananas have the most carbs?
A ripe banana is sweeter and has more carbs compared to a green, unripe banana. However, quantifying the exact carb difference between ripe and unripe bananas is challenging due to variability.
Can bananas be part of a low-carb diet?
Whether bananas fit into a low-carb diet depends on the specific carb percentage you adhere to. A banana may be too high in carbs for those following a very low-carb diet, but for individuals consuming 20-30% of calories from carbs, bananas can be a nutritious addition providing potassium, fiber, and energy.
Do bananas cause blood sugar spikes?
A medium banana contains 14 grams of natural sugar. Despite concerns about sugar content, natural sugars in foods like bananas provide essential nutrients and play a healthy role in the diet. Bananas have a low-to-medium glycemic index, meaning they do not significantly spike blood sugar levels. People with diabetes can enjoy bananas, especially when paired with protein or fat sources.
As peanut butter or yogurt can help stabilize blood sugar levels. This article was originally published on TODAY.com.
