Banana Glycemic Index: Are Bananas Good for PCOS?

Banana Glycemic Index: The Complete Breakdown

If you have PCOS and love bananas, you've probably heard conflicting advice. Some sources say avoid them completely, while others claim they're fine. The truth? It depends entirely on the ripeness of the banana.

Banana GI by Ripeness:

Banana Ripeness	Glycemic Index	GI Category	PCOS Rating
Green/Underripe (Mostly green, firm)	42-48	Low	✅ Best
Slightly Underripe (Yellow with green tips)	48-52	Low	✅ Good
Ripe/Yellow (All yellow, no spots)	51-55	Low-Medium	⚠️ Moderate
Very Ripe (Yellow with brown spots)	55-62	Medium	⚠️ Limit
Overripe (Mostly brown, very soft)	60-70	Medium-High	❌ Avoid

Is Banana GI High or Low?

It depends on ripeness! This is what makes bananas tricky for PCOS:

• Low GI (42-52): Green to slightly underripe bananas
• Medium GI (51-58): Perfectly ripe yellow bananas
• Higher GI (58-70): Very ripe to overripe bananas with brown spots

Why Ripeness Changes Banana Glycemic Index

The Science of Banana Ripening:

During ripening, enzymes break down complex starches into simple sugars:

Stage	Resistant Starch	Simple Sugars	Blood Sugar Impact
Green Banana	12-15g	5-8g	✅ Slow, gradual rise
Yellow Banana	4-6g	12-14g	⚠️ Moderate rise
Spotted Banana	1-2g	17-20g	❌ Rapid spike

What Is Resistant Starch?

• Acts like fiber: Resists digestion in small intestine
• Feeds gut bacteria: Fermented in colon, produces beneficial short-chain fatty acids
• Improves insulin sensitivity: Studies show 15-30% improvement
• Lowers blood sugar: Can reduce post-meal glucose by 20-30%
• Increases satiety: Keeps you fuller longer

This is why green bananas are SO much better for PCOS!

Are Bananas Good for PCOS?

Yes—when eaten correctly! Bananas can fit into a PCOS diet, but you need to be strategic:

✅ Benefits of Bananas for PCOS:

• Rich in Resistant Starch (green bananas): Improves insulin sensitivity by 15-30%
• High in Potassium: 422mg per medium banana (helps regulate blood pressure)
• Contains Vitamin B6: Supports hormone metabolism and mood
• Provides Magnesium: 32mg per banana (many women with PCOS are deficient)
• Prebiotics: Feeds beneficial gut bacteria
• Natural Energy: Great pre or post-workout
• Convenient: Portable, no prep needed

⚠️ Challenges with Bananas and PCOS:

• High Natural Sugar: 12-17g sugar per medium banana
• Moderate-High Carbs: 27-31g total carbs
• Low Protein: Only 1.3g protein (doesn't balance blood sugar on its own)
• Easy to Overeat: Large bananas can have 35-40g carbs
• Ripeness Variable: Hard to know exact GI without testing

Banana Glycemic Index: Is This Fruit Good for PCOS?

The verdict: Yes, but with strategy!

How Much Banana Can I Eat with PCOS?

Recommended Portions:

• For active weight loss: ½ small banana, 2-3 times per week
• For maintenance: ½ medium banana, 4-5 times per week
• Post-workout: ½-1 medium banana within 30 minutes of exercise
• Maximum: 1 medium banana per day (only if tolerated well)

Banana Size Guide:

Size	Length	Weight	Carbs	Calories
Extra Small	Less than 6"	81g	19g	72
Small	6-7"	101g	23g	90
Medium	7-8"	118g	27g	105
Large	8-9"	136g	31g	121
Extra Large	9"+	152g	35g	135

Pro tip: Most grocery store bananas are medium to large. Aim for small bananas or cut a medium banana in half!

Best Ways to Eat Bananas with PCOS

1. Always Pair with Protein or Fat

Why it matters: Protein and fat slow carb absorption, reducing blood sugar spike by 30-50%

Best pairings:

• Nut butter: 2 tablespoons almond, peanut, or cashew butter
• Greek yogurt: ½ cup plain Greek yogurt + ½ banana
• Eggs: Scrambled eggs with ½ banana on the side
• Protein shake: ½ banana blended with protein powder
• Cottage cheese: ½ cup cottage cheese + ½ sliced banana
• Nuts: Small handful of almonds or walnuts
• Chia seeds: 2 tablespoons chia pudding with banana

2. Choose the Right Ripeness

Visual guide to choosing bananas:

• ✅ BEST: Greenish-yellow with firm texture
  • May be slightly less sweet
  • Higher resistant starch
  • Lower blood sugar impact
  • Can feel "chalky" - that's the resistant starch!
• ✅ GOOD: Yellow with green tips
  • Sweet enough but not too ripe
  • Still has moderate resistant starch
  • Good balance of taste and GI
• ⚠️ OKAY: All yellow, no spots
  • Perfectly ripe = higher sugar
  • Use smaller portion (½ small banana)
  • Must pair with protein/fat
• ❌ LIMIT: Brown spots
  • Very sweet, high sugar
  • Low resistant starch
  • Will spike blood sugar
  • Save for baking (mixed with other ingredients)

3. Time It Right

Best times to eat bananas with PCOS:

• 🏋️ POST-WORKOUT (Best!): Within 30-60 minutes after exercise
  • Insulin sensitivity is 40-50% higher
  • Muscles absorb glucose better
  • Replenishes glycogen stores
  • Can tolerate full medium banana if needed
• 🌅 BREAKFAST: With protein-rich meal
  • Part of balanced breakfast
  • Provides energy for the day
  • Must include eggs, Greek yogurt, or protein shake
• ⏰ MID-MORNING/AFTERNOON: As planned snack
  • 3-4 hours after last meal
  • Always with nut butter or nuts
  • Prevents blood sugar crash before next meal

❌ Avoid:

• Eating banana alone on empty stomach
• Late-night banana consumption
• As dessert after high-carb meal
• When blood sugar is already elevated

4. Freeze for Lower GI

The freezing hack:

• Peel and slice slightly underripe bananas
• Freeze for at least 12 hours
• Freezing creates additional resistant starch
• Can lower GI by 5-10 points
• Perfect for smoothies!

5. Cook/Heat Them

Cooked green plantains or green bananas:

• Boiling or baking preserves resistant starch
• Very low GI (around 38-42)
• Popular in Caribbean and Latin cuisine
• Savory preparation reduces sweetness

PCOS-Friendly Banana Recipes

1. Green Banana Smoothie

Perfect post-workout meal:

• ½ slightly underripe banana (frozen)
• 1 scoop protein powder (20-25g protein)
• 1 cup unsweetened almond milk
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• Handful of spinach (optional)
• Ice

Macros: 35g carbs, 28g protein, 12g fat

2. Banana Nut Butter Toast

• 1 slice whole wheat sourdough, toasted
• 2 tablespoons almond butter
• ½ small banana, sliced
• Sprinkle of cinnamon
• Optional: chia seeds, hemp seeds

Macros: 38g carbs, 14g protein, 18g fat

3. Greek Yogurt Banana Bowl

• ¾ cup plain Greek yogurt
• ½ small banana, sliced
• ¼ cup berries
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flaxseed
• Cinnamon

Macros: 32g carbs, 20g protein, 12g fat

4. PCOS-Friendly Banana "Nice Cream"

• 2 frozen slightly underripe bananas
• 2 tablespoons natural peanut butter
• 2 scoops vanilla protein powder
• ¼ cup unsweetened almond milk
• 1 tablespoon cocoa powder

Instructions: Blend until smooth and creamy

Serves: 2 | Per serving: 28g carbs, 25g protein, 10g fat

5. Cottage Cheese Banana Pancakes

• ½ cup cottage cheese
• ½ small mashed banana (slightly underripe)
• 2 eggs
• ¼ cup almond flour
• ½ teaspoon vanilla
• ½ teaspoon cinnamon
• Pinch of baking powder

Instructions: Blend all ingredients, cook on griddle

Makes: 6 small pancakes | Macros (3 pancakes): 20g carbs, 18g protein, 10g fat

6. Pre-Workout Banana Energy Bites

• 1 mashed banana (slightly underripe)
• 1 cup rolled oats
• ½ cup natural peanut butter
• ¼ cup ground flaxseed
• 2 tablespoons chia seeds
• ¼ cup dark chocolate chips (optional)
• 1 teaspoon vanilla
• Pinch of salt

Instructions: Mix all, roll into balls, refrigerate 1 hour

Makes: 20 bites | Per bite: 8g carbs, 3g protein, 4g fat

Bananas vs Other Fruits for PCOS

Fruit	Glycemic Index	Carbs per Serving	PCOS Rating
Berries (1 cup)	25-40	12-21g	✅ Best
Green Banana (½ medium)	42-48	14g	✅ Good
Apple (1 medium)	36-44	25g	✅ Good
Orange (1 medium)	40-45	15g	✅ Good
Ripe Banana (½ medium)	51-58	14g	⚠️ Moderate
Grapes (1 cup)	59	27g	⚠️ Limit
Watermelon (1 cup)	72-80	11g	❌ Avoid
Pineapple (1 cup)	66	22g	❌ Limit

Verdict: Green bananas are competitive with apples and oranges. Very ripe bananas are worse than most fruits except watermelon and pineapple.

Common Questions About Bananas and PCOS

Can I Eat a Banana Every Day with PCOS?

Yes, if you:

• Choose green/slightly underripe bananas
• Eat only ½ medium banana (or 1 small)
• Always pair with protein or fat
• Time it post-workout or with breakfast
• Monitor your blood sugar response
• Are at a healthy weight or maintaining

Should I Avoid Bananas for Weight Loss with PCOS?

Not necessarily:

• Bananas aren't inherently "fattening"
• A small banana is only 90 calories
• The resistant starch in green bananas may actually HELP weight loss
• Key: Portion control and proper pairing
• If actively losing weight: Limit to 3-4x per week, ½ banana portions

Are Bananas Better Than Banana Bread for PCOS?

YES—much better:

• Whole banana: 27g carbs, 3g fiber, nutrients intact
• Banana bread slice: 40-50g carbs, added sugar, refined flour, low fiber
• Banana bread typically made with overripe bananas (high GI)
• Exception: PCOS-friendly banana bread with almond flour, protein powder, and reduced sugar substitutes

Can I Eat Banana at Night with PCOS?

Not ideal:

• Insulin sensitivity is lowest in evening
• May affect sleep quality (blood sugar fluctuations)
• If you must, choose ½ green banana with nut butter
• Better night snacks: Berries, Greek yogurt, cottage cheese

Do Bananas Cause Inflammation with PCOS?

No—they're actually anti-inflammatory:

• Contain antioxidants and polyphenols
• High in vitamin C and B6 (anti-inflammatory)
• Resistant starch produces anti-inflammatory short-chain fatty acids
• The issue: Blood sugar spikes can cause inflammation, but this is preventable with proper banana selection and pairing

Are Plantains Better Than Bananas for PCOS?

Yes, green plantains are excellent:

• Higher resistant starch than green bananas
• Lower sugar content
• GI around 38-42
• Usually cooked (boiled, baked), which preserves resistant starch
• How to eat: Boiled green plantains with eggs, in soups, or baked as chips

How to Buy and Store Bananas for PCOS

Shopping Tips:

• Buy green bananas: Let them ripen to green-yellow at home
• Buy in stages: Get some green, some slightly ripe
• Choose smaller bananas: Easier portion control
• Look for organic: Bananas are on the "Dirty Dozen" list (high pesticide residue)

Storage Hacks:

• Slow ripening: Store in refrigerator (peel will brown but inside stays firm)
• Separate bananas: Don't keep in bunch—they ripen faster together
• Wrap stems: Plastic wrap on stems slows ethylene gas release
• Freeze at peak: When bananas reach ideal ripeness, peel and freeze for later

Testing Your Banana Tolerance

Everyone with PCOS responds differently. Here's how to test:

The Banana Challenge:

1. Day 1: Test fasting blood sugar
2. Eat ½ slightly underripe banana with 2 tablespoons almond butter
3. Test blood sugar at 1 hour and 2 hours
4. Day 3: Repeat with ½ ripe yellow banana (for comparison)
5. Day 5: Repeat with ½ green banana

Ideal Results:

• 1-hour: Under 140 mg/dL
• 2-hour: Under 120 mg/dL
• Back to baseline: Within 3 hours

If Results Are Poor:

• Reduce portion to ¼ banana
• Increase protein pairing (add Greek yogurt)
• Only eat post-workout
• Choose green bananas exclusively
• If still problematic, choose lower-GI fruits (berries)

Your PCOS Banana Action Plan

Conclusion: Bananas CAN Work with PCOS

The banana glycemic index ranges from 42-62 depending on ripeness—and this makes ALL the difference for PCOS management. A green or slightly underripe banana (GI 42-52) is a completely different food than a spotted, overripe banana (GI 60-70) when it comes to blood sugar impact.

Key Takeaways:

• ✅ Choose green or yellow-with-green-tips bananas (GI 42-52)
• ✅ Eat only ½ medium banana (or 1 small) per serving
• ✅ ALWAYS pair with protein or healthy fat
• ✅ Best timing: post-workout or with breakfast
• ✅ Avoid very ripe, spotted bananas
• ✅ Freeze bananas to preserve/increase resistant starch
• ✅ Green bananas are actually BENEFICIAL for insulin sensitivity

Don't let PCOS rob you of enjoying bananas! With smart selection, proper portioning, and strategic pairing, bananas can be a nutritious and blood-sugar-friendly part of your diet. The key is working WITH the science of banana ripening, not against it. 🍌

---

Add a comment for Banana Glycemic Index: Are Bananas Good for PCOS?

Your rating for this article (1 to 5. Where 5 is best): 1 2 3 4 5

Your advice and tips:

Submit review

See Also

What should your calorie intake be if you want to lose weight with PCOS?

Decoding PCOS: Early Signs in Children and Long-Term Health Implications

Understanding Androgen Excess: Navigating Nonclassic Congenital Adrenal Hyperplasia and PCOS Diagnosis

Deciphering PCOS: How Genetic Clusters Influence Disease Pathways and Outcomes

Mastering PCOS Management Through Diet: Your Ultimate Nutrition Guide

The Link Between PCOS and Mental Health: Strategies for Support

Understanding the Evolution of Menstrual Fatigue: Age-Related Changes

Exercise and PCOS: Finding the Right Balance for Hormonal Health

PCOS and Fertility: Navigating Your Path to Parenthood

Effective Supplements for PCOS Management: An Evidence-Based Guide

More Articles...