Everyone loves apples and bananas, so we put them head-to-head to determine which fruit is best for blood sugar control.
You’re rushing out the door, and you grab an apple or banana off the counter to eat on the go. Sound familiar? Both fruits are delicious, portable and easy to find, so it’s no wonder apples and bananas are among the most popular fresh fruits consumed in the U.S. However, if you’re trying to keep your blood sugar in check, you may be wondering if you have to give up your fruits due to their carbohydrate and natural sugar content.
The good news is, there’s no need to stop eating either of these beloved fruits. In fact, passing up on these fruits means you’d be missing out on the many essential nutrients that they provide. So how can you still enjoy apples and bananas while keeping your blood sugar levels in range? To help you navigate the fruit aisle, we asked dietitians to weigh in on how both apples and bananas might affect blood sugar. Read on to find out how your favorite fruit measures up.
How Bananas Affect Blood Sugar
Bananas get a bad rap for being a higher carbohydrate fruit; however, that doesn’t mean they are off-limits when you are trying to manage your blood sugar. One ripe medium banana provides 27 grams of carbohydrates and 14 grams of sugar. That might sound like a lot, but keep in mind that most bananas also contain 3 grams of fiber, a nutrient that helps blunt the impact on your blood sugar.
One factor to consider is the size and color of bananas you pick up at the grocery store. “The size and color of a banana impacts the carbohydrate content and blood sugar response,” says Sheri Gaw, RDN, CDCES. “A large banana will raise blood sugar faster than a smaller one since it contains more carbohydrates.” Not to mention, your blood sugar response may also depend on the ripeness of the banana. “Green bananas are less ripe and sweet; they have more resistant starch and a lower impact on blood sugar levels,” Gaw explains.
How Apples Affect Blood Sugar
The fiber in apples helps slow the body’s glucose response after eating. “Apples generally have a more gradual effect on blood sugar due to their higher fiber content, particularly soluble fiber like pectin, which slows carbohydrate absorption,” says Ginger Cochran, M.S., RDN, CDCES. Pectin is also known to support beneficial bacteria in our gut, which can have anti-inflammatory effects. To break it down, a medium apple provides 25 grams of carbohydrates and 19 grams of sugar, alongside 4 grams of fiber. When enjoying your apple, maximize the amount of fiber you are consuming by eating it with the skin on. As with bananas, keeping an eye on the portion size is also important, says Cochran, since a small apple will have less of an impact than a large one.
Bananas vs. Apples: Which Is Better for Blood Sugar?
Although apples and bananas have very similar impacts on blood sugar, apples rate just slightly better. “If we are looking at the fruit on its own, apples usually have the edge because of their higher fiber content and slower digestion compared to bananas,” says Jackie Topol, M.S., RD. It’s important to note that blood sugar responses vary between individuals, but in general, these fruits are a fairly even match when comparing carbs, sugar and fiber content.
When picking your apples and bananas at the store, keep in mind that factors like the size, ripeness and even how the fruit is served all directly impact blood sugar. For example, eating the fruit alone, versus with a meal or paired with some protein and healthy fats, affects your body’s blood sugar response differently.
While it’s easy to get caught up in counting carbs, bananas and apples offer more than just carbs—these popular fruits also offer a wealth of nutrients that can actually help you manage diabetes for the long-term. “Both bananas and apples contain polyphenols and other plant compounds that may help to lower the risk of diabetes,” explains Gaw.
Other Tips for Better Blood Sugar
If you’re wondering what other steps you can take to promote better blood sugar control, here are some helpful tips from our experts.
- Pair Carbs with Protein: “I tell my clients who have prediabetes to limit what I call ‘naked carbs,’ or carbs eaten by themselves without any fat or protein,” says Topol. For example, pair your apple or banana with some peanut butter, a cheese stick or a handful of pistachios. That protein or fiber helps slow down carbohydrate digestion for steadier blood sugar levels post-snack.
- Keep Portions in Check: You don’t have to write off your favorite foods forever to properly manage your blood sugar. To avoid feeling deprived, the key is choosing smaller portions and fitting them into a balanced eating pattern that features plenty of fiber, protein and healthy fats.
- Take a Walk: A short walk or a short bout of movement after eating carbohydrates can meaningfully improve blood sugar response. “Research shows that light activity, like a 10- to 15-minute walk, helps muscles pull glucose out of the bloodstream without needing as much insulin, leading to lower post-meal blood sugar levels,” says Topol.
- Don’t Overlook the Power of Sleep: The food on your plate isn’t the only factor that influences your blood sugar. Skipping out on adequate sleep is a bad habit that can make it harder to keep your blood sugar in check. Experts recommend getting at least seven to nine hours of sleep each night.
Our Expert Take
Apples and bananas have long held the title for two of the most popular fruits consumed in the U.S. So which one is more blood sugar–friendly? Experts agree that there isn’t a clear winner, since both fruits are a pretty even match when it comes to their impact on blood sugar. Instead, Cochran suggests that you focus on overall meal balance and consistency—regular meals with fiber and protein, plus movement throughout the day—rather than worrying about one fruit over another. The bottom line is, you can’t go wrong reaching for either one on your way out the door.
