Nutrition facts and Information for Bananas, raw. Your mother was right: You really should eat more vegetables. The vast majority of vegetables provide plenty of vitamins and minerals along with a good dose of fiber and very few calories. Some medium-GI foods include oats, couscous, raisins, bananas, long-grain white rice, and rye, buckwheat, or pita breads. Simply because a food is low on the glycemic index does not mean that it will help you control your blood glucose, and just because a food is high on the glycemic index (like watermelon), does not mean it’s a poor food choice for people living with diabetes. Medium-GI Foods. The Glycemic Load of Common Vegetables. A serving of one ripe banana has a glycemic index value of up to 51 and a serving of a raw banana can have a glycemic load as high as 62. Richest in Potassium: 358mg (8% of DV), Vitamin C: 9mg (10% of DV). Glycemic Index: 52, Calories:89, Net carbs: 22.84, Protein: 1.09. Like the glycemic index from which it is derived, glycemic load is also an indicator of carbohydrate “quality” (in terms of effect on blood sugar) of foods. Glycemic Load = (Quantity of carbohydrate content x GI ) / 100. Is banana suitable for diabetics? However unlike GI – which is a measure ONLY of the relative glycemic impact […] As you can see, most vegetables even have a low-glycemic load (with a few exceptions). The glycemic load is the measure of increase in blood sugar levels after eating one serving of that particular food. • GL of 20 or more is high, a GL of 11 to 19 is medium and a GL of 10 or less is low. As banana has a medium Glycemic index and low Glycemic load, it is not a dreadful fruit for diabetics. The takeaway here is that bananas can spike your blood glucose levels much stronger and faster than many other kinds of fruit. The glycemic load of banana comes upto 6.5 which means it is a low GL food. Glycemic Load rectifies this problem by taking into account portion sizes - to calculate GL (Glycemic Load) divide food's Glycemic Index by 100 and multiply it by the grams of digestible carbohydrates (that means excluding fibers) in a served portion. • A food with a … Glycemic load (GL) represents an improvement over GI as a practical consumer aid in making smart food choices. By Meri Reffetto . Banana nutrition (100 grams). A banana has a glycemic index of 50 and a glycemic load of 13. These scores indicate how much of an effect a particular food has on your blood glucose levels and thus your insulin levels as well. In general, the lower these numbers are, the better. Medium-GI foods are valued between 56 and 69, and can be included in a GI diet with moderation. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. 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