the banana The most famous fresh fruit in the United States – And for good reason. They are portable, tasty and contain many nutrients such as potassium, vitamin B6, vitamin C, magnesium, copper and fiber. But many people are preoccupied with the issue of fruit nutrition, especially how much sugar is in bananas.
All medium banana It provides 105 calories and 27 grams of carbohydrates, including about 14 grams of fruit sugars. It’s this sugar – naturally found in bananas – that makes some people wonder if they should replace this beloved fruit. But before you spoil bananas, let’s take a look at their nutritional content in more detail.
How many grams of sugar are in one banana?
The amount of sugar depends on the size of the fruit:
- There are 14.4 grams of sugar in one medium-sized banana
- A very large banana contains 18.6 grams of sugar
- A very small banana contains 9.9 grams of sugar
All of this sugar occurs naturally – so don’t combine it with processed sugars found in foods like regular sodas, cakes and sweets. Sugar from fruit is “better than any refined sugar, because it’s a whole food that comes with nutrients and fiber, which helps regulate blood sugar,” says Keri Glassman, MS, RD, CDN. That doesn’t mean you can eat fruit all day—it can still be overeating, Glassman points out—but our bodies are well equipped to handle the natural sugar in bananas and other types of fruit.
“We shouldn’t Not Andrea N. Giancoli, MPH, RD, registered dietitian adds. “This is how we intend to eat sugar – versus added sugars that are often ultra-processed foods. Don’t avoid fruit because it contains natural sugars. It should be part of a healthy diet.”
Bananas also contain “a lot of different nutrients in bananas that our bodies are designed to digest and utilize,” says Giancoli. Bananas can be a good source of potassium, which is a “nutrient of concern” (aka a nutrient we don’t get enough of), according to the 2015-2020 Dietary Guidelines for Americans from the USDA.
A large banana contains 487 mg of potassium. While there are 905 mg of essential minerals in a medium fries“Americans eat a lot of bananas, so they lend a lot of potassium to our diets,” explains Giancoli.
Do ripe bananas contain more sugar?
If you’ve ever eaten a slightly green banana or one that’s brown and soft, you know that bananas taste differently based on their color. This is due to the natural maturation process.
“When bananas are ripe, some of their starch turns into sugar,” says Giancoli. The more ripe it is, the more sugar it contains and less Create a resistance The more pectin you will get.”
But she stresses it’s important to remember that those sugars are naturally occurring — and that the sugar in fruit isn’t “bad” for you. If you prefer the taste and texture of bananas when they are less ripe, eat them when they are slightly green. But if you like it sweeter and softer, there’s no need to overcook it banana As part of your healthy diet. You can also use ripe bananas in place of added sugars in foods such as yogurt, oatmeal, and baked goods.
says Michele Promolaiko, author of Sugar Free 3. “I also love smearing fresh slices with nut butter.”
Are bananas suitable for people with diabetes?
“Bananas can definitely be part of a healthy diet for someone trying to control their blood sugar,” says Giancoli. “It’s not very high on the glycemic index because of the resistant starch and pectin that discourage high blood sugar.”
First and foremost, if you are or have ever had diabetes, you need to follow your healthcare provider’s instructions when it comes to diet, but for the most part, people with diabetes should “follow a healthy diet.” Include fruit “like a banana — if that’s a fruit they like to eat,” says Giancoli.
What is the fruit that contains the highest sugar content?
Giancoli says dates are among the sweetest fruits. single dated Contains 16 grams of sugar.
While single dates contain a similar amount of sugar as bananas, she adds: “You get a lot of bananas, including more food.” “Banana is more nutrient dense compared to dates.”
Which fruit has the least sugar?
On the flip side, grapefruit scored the lowest among fruits on the glycemic index, closely followed by peaches. technically speaking, unripe jackfruit (green) It contains less than 2 grams of sugar per 100 grams, but it is usually not eaten as a fruit (but as a vegetable meat swap). However, when the jackfruit is ripe, it contains nearly 10 times more sugar 19 grams per 100 grams.