Can Diabetics Eat Bananas?

When you have diabetes, you cannot overlook the importance of eating all the right things. It often becomes quite tricky to decide what to eat and what to avoid. While you may want to avoid anything that is high in sugar, you can still moderately eat certain sweet fruits. This often makes people ask questions like "Can diabetics eat bananas?" Of course, bananas are sweet and you may want to avoid them when you have diabetes, but there is no need to exclude it from your diet altogether. Keep reading to learn more.

Is It Okay for Diabetics to Eat Bananas?

Even when you have diabetes, you can still include bananas in your diet. However, you need to understand that they contain carbs and it is important to keep an eye on your carbs intake when you have diabetes. This is because your body uses insulin to break down carbs and turn them into glucose, which, in turn, provide you with energy. People with diabetes have trouble with insulin and have high levels of glucose in the blood. If you have diabetes and eat carbs, the levels of glucose may rise further. Understand that you cannot afford to be on a diet that contains no carbohydrates. Just pay attention to how many carbs you eat.

So do not eliminate bananas from your diet but limit the amount you eat. It is important that you limit yourself to two servings of fruit per day and you'd better eat bananas with meals, but be sure to consider the amount of carbs they contain.

Besides the needed carbs, bananas are rich in other nutrients which the body needs to function normally. Eating an extra-small banana will provide you 8% of the daily value for potassium, which helps regulate your blood pressure. It also contains 2g of fiber that helps keep you full, as well as 12% of recommended daily allowance of vitamin C, which helps improve your immune system as well. Bananas are also loaded with vitamin B6 and contain fewer calories.

Know How Many Bananas to Eat

Can diabetics eat bananas? Yes, you can. And you can eat many other sugar-containing fruits too, but you need to pay close attention to the amount of carbs you take in. When it comes to eating bananas, you may find it a bit tricky to count the carbs because they vary a lot in sizes. Still, here is a bit about the amount of carbs in different sized bananas.

Size of Banana


6 inches long (Extra-small)


6-6 7/8 inches long (Small)


7-7 7/8 inches long (Medium)


8-8 7/8 inches long (Large)


9 inches (Extra-large)


Note: While the amount of carbs changes in terms with the sizes of bananas, the blood glucose responses may also vary a bit from person to person. It means that sometimes a 9-inch banana does not affect a diabetic's blood sugar much, but it may not be the right portion size for everyone else with diabetes. Also, keep in mind that you should avoid eating bananas as part of desserts because they bring excess calories, carbs and fat.

Other Fruits That Diabetics Can Eat

Now that you know the answer to your question, "Can diabetics eat bananas?"you may want to know about some other fruits you can eat even when you have diabetes. Here are some suggestions.

1. Berries

Carbs: 16g in three quarters of a cup

Whether you opt for strawberries, blueberries or any other type berries, you do not have to worry about much. Berries are great for diabetics because they are loaded with vitamins, antioxidants and fiber. Three quarters of a cup of blueberries contain about 62 calories, but they are low on glycemic index, and you can enjoy them with plain non-fat yogurt.

2. Tart Cherries

Carbs: 19g per cup

They are low on glycemic index and have about 78 calories per cup. Since they are loaded with antioxidants, they help fight inflammation and prevent cancer, heart disease and other diseases. Eat fresh because dried or canned fruits may have added sugar.

3. Cantaloupe

Carbs: 15g per 1/3 of a medium melon

While cantaloupe is quite high in calories, it also provides your body with vitamin C and beta-carotene, as well as potassium, which helps lower blood pressure and keeps you healthy.

4. Apples

Carbs: 14g of carbs per gram of apple

Apples are a great source of vitamin C as well as a soluble fiber called Pectin, which plays a big role in eliminating toxins from your body. It also helps maintain healthy cholesterol levels in the body. It is a great choice for diabetics because it improves Glycemic index and reduces the insulin requirement by 50%. What's more, apples prove quite beneficial in reducing inflammation related to diabetes and heart disease.

5. Clementine

Carbs: 18g in a portion size

Eating two servings of clementine only provide you with 70 calories. Besides, they are loaded with folate and vitamin C and play a big role in regulating blood sugar in people with type-2 diabetes. You can keep them in your backpack, peel them off, and have them as perfect afternoon snack.

6. Avocado

Carbs: 8g in a half avocado

Only a half avocado contains about 8g of carbs and 140 calories. You can have it even when you are a diabetic mainly because of low carbs. They contain so many calories and fat, but the good thing is that it is a rich source of polyunsaturated fat, which actually has several anti-inflammatory benefits.

7. Oranges

Carbs: 11g per small orange

You get a positive answer to the question, "Can diabetics eat bananas?" but what about orange. Oranges are a rich source of vitamin C; in fact, you can get all of your recommended daily allowance of vitamin C from one orange. They are also quite low on glycemic index, so are a good choice for diabetics. They contain potassium and folate as well, which help regulate your blood pressure.

8. Kiwi

Carbs: 13g per large kiwi

A large kiwi provides you with 13g of carbohydrates and only 56 calories. This delicious bright green fruit is a great source of fiber, potassium and vitamin C. It is mainly due to these nutrients that it always serves as a perfect addition to your diabetes-friendly diet.

9. Apricots

Carbs: 4g per apricot

Apricots are quite beneficial and serve as a perfect addition to your diabetes meal plan. You get about 17 calories from one apricot. Eating 4 fresh apricots will provide you with 50% of your recommended daily allowance of vitamin A. They are also loaded with fiber, which make them even more beneficial.

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