You might think bananas are off-limits if you’re keeping an eye on your blood sugar. But fear not! You don’t have to say goodbye to this tasty fruit altogether. In fact, you can still enjoy bananas and even give your health a little boost, as long as you know how to eat them right. Science backs it up—people with diabetes can benefit from including fruit in their diet.

Three smart ways to enjoy bananas if you have diabetes:

Mix Them Up: Want to slow down the sugar rush from high-carb foods like bananas? Pair them with items that have slower-to-digest nutrients, like fat and protein. For instance, adding banana slices to Greek yogurt or making a peanut butter and banana oatmeal can help lessen the impact on your blood sugar levels.
Half Is Enough: Yes, bananas contain sugar naturally, but here’s the surprise: a recommended serving of half a large banana has only about 15 grams of carbohydrates. To save the other half, cut the banana before peeling it and wrap the exposed part in plastic wrap or store it upright on a plate to keep it fresh.
Choose Firm Ones: As bananas ripen, the starch they contain turns into sugar faster. So, opt for firmer bananas with a bit of green if you’re planning to eat them a few days later. This way, you’ll get all the benefits of vitamins, minerals, and fiber with a bit less impact on your blood sugar.

Bananas, like all fruits, are packed with fiber, vitamins, and minerals that help balance blood sugar and promote overall health. They’re particularly high in potassium, which can help lower blood pressure by regulating fluid levels in the body. Plus, the fiber in bananas slows digestion, which is beneficial for managing blood sugar levels. So, go ahead and enjoy a banana or two—it’s a delicious and nutritious choice for people with diabetes.