Bananas, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 9.9 per 100g.
✅ Nutrition data verified · GL 9.9/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
The Numbers at a Glance
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 50g | 11.4g | 5.0 | Friendly |
| Standard Serving | 101g | 23.1g | 10.0 | Friendly |
| Restaurant Portion | 202g | 46.1g | 20.0 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Simple Ways to Balance It
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Related Fruits and Fruit Juices Options
🔴 Limit · GL 28.9/100g
🟢 Low GL · GL 3.7/100g
🟢 Low GL · GL 5.4/100g
Quick Answers
Can Bananas fit into a diabetes meal plan?
Bananas is rated diabetes-friendly (GL 9.9) based on available glycemic data. A standard serving is unlikely to cause a sharp blood glucose rise, but individual responses differ.
What GL value does Bananas carry?
Bananas has a glycemic load of 9.9 per 100g. A standard serving (1 small, 101.0g) delivers a GL of 10.0. GI data from Sydney University GI Database (Atkinson et al., 2021).
How quickly does Bananas raise blood sugar?
With 2.6g of fiber per 100g, Bananas's GL of 9.9 means the blood sugar impact is low. The carbohydrates digest and absorb at a moderate pace. Pairing with protein and high-fiber foods can help slow absorption.
Is the GI value accurate?
The GI of 49.1 for Bananas is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 101.0g) = 9.9 × 101.0 ÷ 100 = 10.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 173944. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Bananas, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/bananas-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.