Banana or apple: which is better for blood sugar?
Short answer
Apple is the better pick for blood sugar. It has a lower GI (36 vs 62), and a usual serving has a glycemic load of 5 against 14 for banana.
| Per usual serving | Banana | Apple |
|---|---|---|
| Glycemic index | 62 | 36 |
| Glycemic load per serving | 14 | 5 |
| Carbohydrates | 27 g | 21 g |
| Fiber | 3 g | 3.6 g |
| Protein | 1.3 g | 0.4 g |
| Sugars | 14 g | 19 g |
| Calories | 105 kcal | 78 kcal |
| Serving | 1 medium banana | 1 medium apple |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Apple's sugar is largely fructose and it has more fiber, so it raises blood sugar slowly. A banana is fine in moderation, and a slightly green one is better than a very ripe one.
How to eat banana with less of a spike
Choose slightly green/firm bananas — they have more resistant starch and lower GI. Avoid overripe bananas with brown spots.
How to eat apple with less of a spike
Eat with the skin for maximum fiber and polyphenols. Choose whole fruit over apple juice — juice removes fiber and spikes blood sugar much faster.
Common questions
Which is better for diabetes, banana or apple?
Apple is the better pick for blood sugar. It has a lower GI (36 vs 62), and a usual serving has a glycemic load of 5 against 14 for banana.
What is the glycemic index of banana and apple?
Banana has a GI of 62 (medium) and Apple has a GI of 36 (low). Glycemic load is 14 for banana and 5 for apple, based on usual servings of 1 medium banana and 1 medium apple.
Kela ya seb, sugar ke mareez ke liye kya behtar hai?
Seb behtar hai. Iska GI 36 hai, jabki kela ka GI 62 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.