How much sugar is in a banana? A medium banana contains about 14 grams of sugar. The sugar in it contains fructose, sucrose and maltose. One medium banana contains about 3 grams of fiber.
How much sugar is in a banana? iStock-photo credit: Oleksandr Perpeplytsia
The nutritional facts of one medium banana are:
• Calories- 89
• Water- 75%
• Protein-11 grams
• Carbs- 22.8 grams
• Sugar- 12.2 grams
• Fiber- 2.6 grams
• Fat- 0.3 grams
It is important to know that the glycemic index of bananas is between 42 to 58 depending on how ripe it is. The glycemic index measures how quickly carbs from food enter your bloodstream while raising your blood sugar.
Bananas have a great source of potassium, Vitamin B6 and Vitamin C. If you have a diet that is highly concentrated in potassium it can help lower the blood pressure in people that have high levels. It also can help to improve heart health.
Studies have shown that daily consumption of 1.3 to 1.4 grams of potassium is linked to 26% lower risk of heart disease. One of the healthiest benefits of eating bananas is the fiber content from it. Studies have shown that eating fiber regularly is linked to good digestive health, lower risk of heart disease and improved gut health.
Eating a large amount of fiber is also a great appetite suppressant. The more fiber you eat the less food you want to eat. Having fiber in your diet from bananas is vital for your regular bowel movements.
Bananas are considered 90% carbs and the high sugar in it is known to cause a spike in blood sugar levels. Bananas typically have a low to medium glycemic index.
The Bottom Line is bananas have high sugar content. One medium banana contains about 12.2 grams of sugar.
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References
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2) Wang X, Ouyang YY, Liu J, Zhao G. Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies. Br J Nutr. 2014 Jan 14;111(1):1-11. doi: 10.1017/S000711451300278X. Epub 2013 Aug 16. PMID: 23953879.
3) Englyst HN, Cummings JH. Digestion of the carbohydrates of banana (Musa paradisiaca sapientum) in the human small intestine. Am J Clin Nutr. 1986 Jul;44(1):42-50. doi: 10.1093/ajcn/44.1.42. PMID: 3014853.
4) Leonel AJ, Alvarez-Leite JI. Butyrate: implications for intestinal function. Curr Opin Clin Nutr Metab Care. 2012 Sep;15(5):474-9. doi: 10.1097/MCO.0b013e32835665fa. PMID: 22797568.
