Here’s what happens to blood sugar levels when you eat 2 bananas vs. one banana with similar ripeness

By being mindful of ripeness, quantity, and dietary pairing, bananas can remain part of a healthy, balanced diet, even for those managing their blood sugar levels.

By: Lifestyle Desk

New Delhi | August 13, 2025 11:30 AM IST

How many bananas do you eat? (Photo: Freepik)

When you consume a banana, the carbohydrates present in the fruit — particularly sugars such as fructose, glucose, and sucrose — influence your blood sugar levels. So, what happens when you consume two bananas instead of one? “A medium banana contains approximately 27 grams of carbohydrates, of which around 14-15 grams are sugars. When you eat one banana, your body digests the sugars, leading to a gradual increase in blood glucose levels. This response can vary based on individual factors like insulin sensitivity and metabolic rate,” said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai.

In contrast, eating two bananas doubles the carbohydrate intake to approximately 54 grams. “This larger quantity can lead to a more significant spike in blood sugar levels compared to just one banana, as your body processes the additional sugars,” added Dr Agarwal.

The rate of this increase can also be affected by the banana’s ripeness. A more ripe banana has higher sugar content due to the conversion of starches into sugars, potentially leading to a quicker and higher spike in blood sugar.

Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi, said the glycemic index (GI) of bananas also plays a crucial role. “The GI of bananas varies based on their ripeness. Unripe (green) bananas typically have a GI around 42, meaning they raise blood sugar more slowly. Ripe bananas have a GI closer to 51, while overripe bananas can reach a GI of 62 or higher, which means they can cause a quicker rise in blood glucose levels. This is because unripe bananas contain more resistant starch, a type of carbohydrate that is digested slowly. In contrast, ripe bananas have more simple sugars that are rapidly absorbed,” said Dr Singla.

Here’s what you should consider (Photo: Getty Images/Thinkstock)

So, what to note?

For individuals monitoring their blood sugar levels, such as those with diabetes, understanding how portion size affects blood sugar response is crucial. “Eating smaller portions of fruits with higher sugar content can help manage blood sugar levels more effectively,” said Dr Agarwal.

When considering the impact on blood sugar levels, consuming one banana is usually manageable for most individuals and results in a moderate increase in blood sugar. Dr Singla stressed that consuming two bananas at once can overwhelm the body’s ability to process glucose efficiently, especially for those with impaired insulin sensitivity.

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To better manage blood sugar while still enjoying bananas, “portion control is key”. “You can split a banana into halves or thirds and eat it throughout the day rather than all at once. Choosing bananas that are just ripe, with minimal brown spots, can also help reduce the glycemic load. Additionally, pairing bananas with nutrient-dense foods like nuts, seeds, or yogurt can slow down glucose absorption and help maintain stable blood sugar levels,” said Dr Singla.

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By being mindful of ripeness, quantity, and dietary pairing, bananas can remain part of a healthy, balanced diet, even for those managing their blood sugar levels.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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