For people living with diabetes in the UK, food choices play an essential role in managing blood sugar levels. Snacks are often the trickiest part—finding something that is both tasty and safe can feel like a challenge. One popular option is dried banana chips, often marketed as a healthy snack. But are dried banana chips really good for diabetics? Let’s take a closer look at their nutritional profile, impact on blood glucose, and whether they belong in a diabetes-friendly diet.
What Are Dried Banana Chips?
Dried banana chips are thinly sliced bananas that are either air-dried, oven-dried, or deep-fried. Commercial varieties are often fried in oil and coated with sugar or honey for added sweetness and crunch. While they may look healthy at first glance, not all dried banana chips are created equal, and their preparation method makes a big difference to their health impact.
Nutritional Profile of Dried Banana Chips
Banana chips retain many of the nutrients found in fresh bananas, including:
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Potassium – important for heart and muscle function.
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Fibre – supports digestion and slows sugar absorption.
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Vitamins B6 and C – aid metabolism and immune health.
However, compared to fresh bananas, dried banana chips are more calorie-dense and often contain added sugars and fats. For example, a 100-gram serving of fried banana chips can contain:
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Around 500 calories
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Up to 60 grams of carbohydrates
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30 grams of fat (depending on the oil used)
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Added sugars that raise the overall glycaemic load
This concentration makes them far less diabetes-friendly than fresh fruit.
Impact on Blood Sugar Levels
The main concern for diabetics is how banana chips affect blood glucose. Since they are a concentrated source of carbohydrates and sugars, they can lead to rapid spikes in blood sugar. The frying process also removes much of the natural water content, leaving behind more concentrated sugars per bite.
If coated with extra sugar—a common practice in commercial products—the impact becomes even greater. Such snacks have a high glycaemic index (GI), meaning they can quickly elevate blood glucose levels, making them a poor choice for diabetics who need to maintain stable sugar control.
Are There Any Benefits for Diabetics?
Despite their drawbacks, dried banana chips do offer some benefits:
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Portable and long-lasting: They are easy to carry and store, making them a convenient option when travelling.
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Source of potassium and fibre: Essential nutrients that support heart and digestive health.
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Better than refined sweets: Unsweetened banana chips can be a more natural alternative to processed confectionery.
However, these benefits are outweighed by the high sugar and calorie content of most commercially available varieties.
Healthier Alternatives for Diabetics
For those managing diabetes, healthier snack options are essential. Here are some better alternatives:
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Fresh bananas (in moderation): A small banana provides natural sweetness, fibre, and hydration without added fats or sugars.
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Unsweetened dried banana slices: If you prefer the dried version, choose brands that air-dry the fruit without added sugar or frying oils.
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Nuts and seeds: Almonds, walnuts, and pumpkin seeds provide protein, healthy fats, and satiety without spiking blood sugar.
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Vegetable crisps (unsalted): Baked kale, beetroot, or carrot crisps can provide crunch without excess sugar.
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Greek yoghurt with fruit: A protein-rich option that balances blood sugar more effectively.
Tips for Including Banana Chips in a Diabetic Diet
If you do enjoy banana chips and don’t want to give them up entirely, here are some tips for safer consumption:
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Choose unsweetened, air-dried versions – Avoid products with added sugar, honey, or syrups.
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Watch portion sizes – Stick to a small handful (around 20 grams) as an occasional treat, not a daily snack.
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Pair with protein or healthy fats – Eat them alongside a few nuts to slow down sugar absorption.
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Read the labels carefully – Look out for hidden sugars or hydrogenated oils.
Final Verdict:
In short, dried banana chips are not the best choice for diabetics. While they do contain beneficial nutrients like fibre and potassium, their high sugar and calorie content—especially in fried or sweetened varieties—makes them unsuitable for regular consumption.
For those managing diabetes, it’s far better to enjoy fresh bananas in moderation or choose unsweetened, air-dried banana slices as an occasional treat. Pairing them with protein or healthy fats can also help reduce their glycaemic impact.
The key takeaway? If you have diabetes, dried banana chips should be treated as an indulgence rather than a staple snack. Opt for whole, minimally processed foods that provide steady energy without causing blood sugar spikes.