Glycemic Index of Banana
Glycemic Index (GI):
Bananas have a glycemic index (GI) that typically ranges from 42 to 62, depending on their ripeness. Ripe bananas have a higher GI (around 62), while slightly under-ripe bananas tend to have a lower GI (around 42). This makes bananas a moderate GI fruit, meaning they can cause a moderate increase in blood sugar levels.
Glycemic Load of Banana
The glycemic load (GL) of a medium-sized banana (about 120 grams) is around 13 to 14, which is considered moderate. The GL varies depending on the banana’s ripeness and size.
Nutritional Profile of Banana (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 89 kcal |
| Protein | 1.1 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.1 g |
| Carbohydrates | 22.8 g |
| Fiber | 2.6 g |
| Sugar | 12.2 g |
| Vitamin C | 8.7 mg |
| Potassium | 358 mg |
| Magnesium | 27 mg |
Conclusion
Bananas are a healthy, moderate glycemic index fruit that provides essential nutrients like potassium, vitamin C, and fiber. While they may raise blood sugar more than low-GI fruits, they still offer numerous health benefits, especially when eaten in moderation as part of a balanced diet. Opt for slightly unripe bananas to minimize their glycemic impact.
