Some medium-GI foods include oats, couscous, raisins, bananas, long-grain white rice, and rye, buckwheat, or pita breads. Is banana suitable for diabetics? The confusion about the glycemic index is exactly why we don’t focus on it in our coaching program. The Glycemic Load of Common Vegetables. 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. Richest in Potassium: 358mg (8% of DV), Vitamin C: 9mg (10% of DV). These scores indicate how much of an effect a particular food has on your blood glucose levels and thus your insulin levels as well. Glycemic Load = (Quantity of carbohydrate content x GI ) / 100. Glycemic load (GL) represents an improvement over GI as a practical consumer aid in making smart food choices. • A food with a … A banana has a glycemic index of 50 and a glycemic load of 13. Medium-GI foods are valued between 56 and 69, and can be included in a GI diet with moderation. Glycemic Index: 52, Calories:89, Net carbs: 22.84, Protein: 1.09. However unlike GI – which is a measure ONLY of the relative glycemic impact […] 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. 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. • 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 you can see, most vegetables even have a low-glycemic load (with a few exceptions). As banana has a medium Glycemic index and low Glycemic load, it is not a dreadful fruit for diabetics. 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. Your mother was right: You really should eat more vegetables. By Meri Reffetto . The vast majority of vegetables provide plenty of vitamins and minerals along with a good dose of fiber and very few calories. Nutrition facts and Information for Bananas, raw. Banana nutrition (100 grams). Glycemic load is a measurement tool that accounts for carb content as it relates to portion size and how quickly it raises blood sugar. 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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