Glycemic Index Of Raw Banana, 40 (LOW GI) Glycemic Index
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Glycemic index of raw banana (Kacha Kela): 40, glycemic load: 5.6
In India's diverse culinary landscape, the raw banana, known as "Kacha Kela," plays a significant and adaptable role. Unlike its sweet, ripe counterpart, this starchy fruit is primarily used as a vegetable in various savory dishes nationwide. Its firm texture and mild flavor allow it to readily absorb spices, offering a unique taste and mouthfeel distinct from other vegetables. From South India's coasts to the Northern plains, kacha kela transforms into a range of curries, stir-fries, fritters, and even some sweet preparations.
The popularity of raw bananas in India stems from their year-round availability, affordability, and notable health benefits. They are particularly favored in vegetarian and vegan diets, often serving as a substitute for potatoes, especially in Jain cuisine due to restrictions on root vegetables. Kacha kela is a good source of dietary fiber, including resistant starch, which supports gut health and helps manage blood sugar levels. They are also rich in potassium, important for blood pressure regulation. This nutritional profile, combined with their versatility and binding properties, makes kacha kela a cherished component of traditional Indian cooking.
The glycemic index of raw banana is estimated to be around 40 which falls under low GI category.
The glycemic load of approx. ¾th cup of chopped raw banana is 5.6. Although raw banana belongs to the banana family, it has totally different health benefits.
Is raw banana safe for diabetics?
The glycemic load of ¾th cup of chopped raw banana is 5.6 which makes raw banana an ideal vegetable in the diabetic menu plan. Although it contains 14 grams of carbohydrates in ¾th cup, it is of complex types. Raw banana contains immense amount of resistant starch which cannot be broken down by the digestive enzymes and moreover acts like a fiber than a starch. Thus helps in controlling the blood sugar levels. It also helps in reducing the risk of cardiovascular disease by lowering the blood cholesterol levels. Like ripe banana, raw banana is also high in potassium content which aids in blood pressure regulation.
Is raw banana suitable for weight loss?
¾th cup of chopped raw banana provides around 64 calories. However it has a good amount of fiber which helps in slow digestion, make you feel full for a longer period of time and thus aids in weight management. Replace your starchy vegetable like potato by green bananas which will somehow give you similar taste and also help in controlling your appetite due to the presence of fiber and resistant starch. Resistant will remain undigested in the gut and acts like a fiber.
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