Banana
GI: 51GL: 121 medium (120g)
Moderate spike; pair with protein/fat for steadier glucose.
Benefits
- Convenient energy with fiber; ripe bananas are sweeter.
Heart
- Potassium supports healthy blood pressure.
Minerals
- Good source of potassium; some magnesium.
Nutrients
- potassium: 12% DV — supports heart & muscle
- vitamin_b6: 20% DV — metabolism
- magnesium: 8% DV — nerve & muscle
Cautions
- Higher GL when over-ripe; adjust for diabetes goals.