Green Banana Glycemic Index, Glycemic Load, and Blood Sugar Response Chart
Based on
Blood Glucose Response Chart
Green banana has a low Glycemic Index (GI) of 30, a low Glycemic Load (GL) of 6 per 100g, and causes a gradual impact on blood sugar. This effect may vary slightly depending on ripeness and preparation.
Green banana is the unripe stage of the banana fruit, distinguished by its firm, starchy texture, subtle astringency, and high resistant starch content which diminishes as the fruit ripens.
The Glycemic Index of green banana is low due to its high resistant starch and fiber content which slow down carbohydrate absorption. Its Glycemic Load remains low because of the moderate carbohydrate concentration relative to its serving size.
Boiling or steaming green banana is common in traditional cuisines and helps preserve its low Glycemic Index by minimizing sugar release.
Unripe banana varieties like green banana can support diabetic diets due to minimal blood sugar spikes, fit into modified ketogenic plans in small portions because of resistant starch, and suit weight loss diets by promoting satiety and digestion efficiency.
Pairing green banana with protein-rich or healthy fats can further stabilize blood sugar response.
Green Banana Nutrition Facts
How Many Carbs Are In Green Banana?
Green banana contains 23.7g of Total Carbohydrates and 21.07g of Net Carbohydrates per 100g serving.
1 green banana, which is 118 grams, contains 27.96g total carbs and 24.86g net carbs.
The carbohydrates in green banana include 12% of naturally occurring sugars and 2% of dietary fiber. The fiber content plays a significant role in slowing digestion and moderating blood sugar impact.
This composition contributes to its low Glycemic Index of 30, as the resistant starch and fiber reduce glucose absorption rate.
Total Carbohydrates and Net Carbohydrates in Green Banana by Serving Size:
| Serving Size | Total Carbs (g) | Net Carbs (g) |
|---|---|---|
| 1 Oz (28.35g) | 6.72g | 5.97g |
| 100 Grams (100g) | 23.7g | 21.07g |
| 1 Banana (118g) | 27.96g | 24.86g |
How Much Sugar Is In Green Banana?
Green banana contains 12.23g of sugar per 100g serving.
1 banana (118 grams) contains 14.43g sugar. This sugar is primarily composed of resistant starch and less ripe sugars, which are slowly digested. The slow conversion of starch to glucose contributes to a lower Glycemic Index. This results in a gradual release of glucose into the bloodstream, minimizing spikes in blood sugar levels.
How Much Fiber Is In Green Banana?
Green banana contains 2.63g of fiber per 100g.
A typical serving of green banana is one medium banana (118 grams) contains 3.1g fiber.
The fiber in green banana consists largely of resistant starch and insoluble fiber. Resistant starch acts like soluble fiber in the digestive system and escapes digestion in the small intestine. This characteristic slows glucose absorption and reduces the insulin response.
This fiber profile plays a major role in keeping the Glycemic Index of green banana at 30. It moderates the rise in blood sugar levels by delaying carbohydrate digestion.
Why Green Banana Has Low Glycemic Index
Green banana's low Glycemic Index is due to its high resistant starch content and lower sugar concentration. Unlike ripe bananas, green bananas retain a significant amount of resistant starch, a form of carbohydrate that resists digestion in the small intestine. This delays glucose absorption and reduces post-meal blood sugar response. The low sugar content also contributes to the minimal glycemic impact.
The Glycemic Index measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods high in resistant starch and dietary fiber tend to have a lower Glycemic Index because they slow down digestion and glucose release. Green banana's naturally unripe state preserves these traits, making it a low-GI food.
Can Green Banana Spike Blood Sugar?
No, green banana does not cause a spike in blood sugar, especially when consumed in moderation. Its low Glycemic Index and high resistant starch profile support gradual glucose absorption. However, ripening or cooking can reduce resistant starch levels and increase its glycemic impact.
Green Banana Glycemic Load - Portion Sizes
Glycemic Load of green banana ranges from a low of 2 per ounce to a high of 7 per medium banana, depending on portion size.
Glycemic Load measures the blood sugar impact of a food portion by combining the Glycemic Index with available carbohydrates. Unlike Glycemic Index, it reflects quantity consumed, offering a practical blood sugar estimate. Green banana, with a Glycemic Index of 30, shows a low Glycemic Load due to its resistant starch content and lower net carbohydrates, making it a strategic option for moderated blood sugar response.
Green Banana Glycemic Load Per Serving Sizes:
| Serving Size | Net Carbs (g) | Glycemic Load | GL Impact |
|---|---|---|---|
| 1 Oz (28.35g) | 5.97g | 2 | Low |
| 100 Grams (100g) | 21.07g | 6 | Low |
| 1 Banana (118g) | 24.86g | 7 | Low |
Does Cooking or Preparation Influence Glycemic Index of Green Banana?
Cooking or ripening increases the Glycemic Index of green banana significantly.
| Preparation Method | Glycemic Index |
|---|---|
| Raw Green Banana | 30 |
| Boiled Green Banana | 45 |
| Fried Green Banana | 55 |
| Ripe Banana (Fully Yellow) | 62 |
| Banana Flour (Raw Green) | 35 |
Green Banana's Impact on Metabolic Health and Diets
Green banana supports diabetic management due to its low Glycemic Index, may not be ideal for strict keto diets because of its carbohydrate content, and can fit weight loss plans in controlled portions if total carbohydrate intake is monitored.
Green Banana for Diabetics
Green banana is good for diabetics due to its low Glycemic Index of 30, high fiber content of 2.63g, and moderate net carbohydrates of 21.07g. These attributes contribute to a slower glucose absorption rate, helping to maintain stable blood sugar levels. Green banana supports diabetic health by promoting colonic fermentation of resistant starch, which aligns directly with the metabolic demands of low Glycemic Index foods.
Green Banana and Keto Diet
Green banana is generally not suitable for keto due to its relatively high net carbohydrates of 21.07g, which exceeds typical ketogenic thresholds. Despite its fiber content of 2.63g, the total carbohydrates of 23.7g can disrupt ketosis if consumed in standard portions. The carbohydrate load in green banana contrasts with the ultra-low carb foundation required for ketosis, which is incompatible with the Glycemic Index benefits in this context.
Green Banana and Weight Loss Diets
Green banana is moderately good for weight loss because of its high fiber content of 2.63g and low fat levels, which promote satiety and reduce overall caloric intake. Although it contains 21.07g net carbohydrates, its resistant starch supports gut health and prolonged fullness. In weight management, green banana's unique starch composition creates delayed energy release, a function that aligns with the metabolic stability promoted by low Glycemic Index foods.
Foods to Pair with Green Banana for Better Blood Sugar Control
Pair green banana with protein-rich foods like boiled eggs or Greek yogurt and healthy fats such as peanut butter or almonds to slow down carbohydrate absorption and reduce the post-meal blood sugar spike.
Green Banana Glycemic Impact Summary
Green banana has a Glycemic Index of 30 and contains 21.07g grams of net carbohydrates per 100 grams, making it a suitable fruit option for maintaining stable blood sugar levels when eaten in moderation.