Carb Counts, Nutrition Facts and Health Benefits of Bananas

How to Fit Bananas into a Diabetic-Friendly Diet

woman eating a banana
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Are you wondering about the carb counts and health benefits of bananas? Look no further.

Bananas Are the Perfect Choice

If you're looking for a snack that's healthy, fat-free and will fill you up, a banana is the perfect choice.

It's a little higher in carbs than some other fruits, but a large banana also has 2 grams of protein and 4 grams of fiber.

Bananas are a good source of vitamin A, thiamine, riboflavin, niacin, vitamin B6, and folic acid, and are rich in potassium and other trace minerals.

Calorie, Carbohydrate and Fiber Counts for Bananas

1 small (6-inch to 6 7/8-inch) banana: 90 calories, 2.6 grams fiber, 23.1 grams carbohydrates

1 medium (7-inch to 7 7/8-inch) banana: 105 calories, 3.1 grams fiber, 27.0 grams carbohydrates

1 large (8-inch to 8 7/8-inch) banana: 121 calories, 4.0 grams fiber, 31.1 grams carbohydrates

Carb Counting or Glycemic Index?

Counting the carbs of your food choices is one way to control blood sugar, and knowing the carb count for healthy foods like bananas can help you decide how to spend your daily allotment of carbs.

Another way to gauge the effect of bananas on blood sugar is the glycemic index. The glycemic index is a way of measuring how quickly a carbohydrate enters the bloodstream and how high it raises blood glucose levels.

The Glycemic Index

The glycemic index is a scale from 1 to 100, with higher glycemic numbers indicating foods that raise blood sugar higher and faster than foods with lower glycemic numbers.

The glycemic index for bananas ranges from 42 to 51 depending on the ripeness of the banana. A perfectly ripe banana with completely yellow skin measures 51. An under-ripe banana that has a greenish-yellow skin has a glycemic index of 42. An over-ripe banana, with a yellow skin spotted with brown, has a GI of 48.

More Information on Carbohydrates and Fruit

Source:

Free GI Database - Banana.  Home of the Glycemic Index Web site: http://www.glycemicindex.com

Nutritional Benefits of Bananas. The World's Healthiest Foods Web site: http://www.banana.com/nutritional.html

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