Key Takeaways

Bananas raise blood sugar, but the amount depends on size and ripeness.

Green or less-ripe bananas cause smaller spikes than very ripe ones.

Refrigerating bananas slows ripening and reduces sugar spikes. Smaller portions and pairing bananas with protein or fiber can also help stabilize blood sugar levels.

Bananas are a nutritious fruit that is also rich in potassium. Although bananas do cause blood sugar to rise, they can still be part of your diet without causing major spikes if you watch ripeness, portion size, and what you pair them with.

Do Bananas Raise Blood Sugar?

The glycemic index (GI) measures how quickly a food raises blood sugar . Low-GI foods release glucose slowly, while high-GI foods can trigger rapid spikes.

A medium-sized ripe banana has a GI of

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