Managing blood sugar does not mean giving up every snack you enjoy. For people with diabetes, the question is not simply "Can I eat this?" but "How will this affect my blood sugar?"

Kerala banana chips made from raw Nendran bananas are a traditional South Indian snack. While many diabetics avoid them, understanding their glycemic index (GI), ingredients, and portion size provides a much clearer picture.

Key Takeaways

  • Kerala banana chips made from raw Nendran bananas have an estimated medium glycemic index (GI) of 55–65.

  • Made with only four ingredients—Nendran banana, coconut oil, rock salt, and turmeric—they contain no added sugar or preservatives.

  • A serving of 25–30g (about 15–18 chips) can fit into a balanced diabetic meal plan when paired with protein or fibre.

What Is the Glycemic Index (GI)?

The Glycemic Index (GI) measures how quickly carbohydrate-containing foods raise blood sugar levels. Foods are classified as:

  • Low GI: Below 55

  • Medium GI: 56–69

  • High GI: 70 and above

According to the University of Sydney Glycemic Index Database, choosing low- to medium-GI foods can help people with diabetes better manage blood glucose levels.

However, GI is only one part of the picture. Portion size, glycemic load (GL), and the foods eaten alongside the snack also influence blood sugar response.

Comparison of the glycemic index of Kerala banana chips with oats, rice, white bread, and potato chips

What Is the Glycemic Index of Kerala Banana Chips?

The GI of banana chips depends on two important factors:

  • The ripeness of the banana.

  • The cooking method.

Raw green bananas contain more resistant starch than ripe bananas, resulting in a lower glycemic response. Kerala banana chips are traditionally made using raw Nendran bananas, which naturally contain more resistant starch than many other banana varieties.

Although frying converts some resistant starch into digestible starch, Kerala banana chips still have an estimated GI of 55–65, placing them in the medium-GI category.

For comparison:

  • Oats – GI 55

  • Kerala banana chips – GI 55–65

  • White bread – GI 73

  • Potato chips – GI 75–80

Since TrulyKerala banana chips contain only four natural ingredients, they avoid the added sugars, starches, and artificial flavourings commonly found in many packaged snacks.

Does Coconut Oil Help?

The type of oil used during frying can influence the nutritional quality of a snack.

TrulyKerala banana chips are fried in fresh coconut oil. Unlike many commercial snacks prepared using refined vegetable oils, coconut oil contains medium-chain triglycerides (MCTs), which are metabolised differently by the body.

Although coconut oil does not reduce the glycemic index itself, the fat content slows gastric emptying, helping carbohydrates enter the bloodstream more gradually.

Learn more in our guide: Why Coconut Oil Makes Kerala Banana Chips Healthier.

How Many Banana Chips Can Diabetics Eat?

For people with diabetes, portion control is more important than GI alone.

Nutritional Value

Nutrient

Per 100g

Per 25g Serving

Calories

520–540 kcal

130–140 kcal

Carbohydrates

58–62g

14–16g

Fat

30–34g

7–8g

Protein

2–3g

0.5–0.8g

Dietary Fibre

3–4g

0.8–1g

A serving of 25–30g (approximately 15–18 chips) provides a glycemic load of around 8–10, which is considered low.

For better blood sugar management, pair banana chips with:

  • Unsalted nuts

  • Plain curd or Greek yogurt

  • Paneer

  • Buttermilk (chaas)

Avoid eating banana chips on an empty stomach. They are best enjoyed as part of a balanced snack or meal.

Recommended diabetic serving size for Kerala banana chips

Are Kerala Banana Chips Good for Diabetics?

Kerala banana chips made from raw Nendran bananas differ significantly from heavily processed, flavoured chips found in supermarkets. Their simple ingredient list, absence of added sugar, and moderate glycemic index make them a better snack option when enjoyed in moderation.

For a detailed nutritional breakdown, read our guide on Banana Chips Nutrition Facts Explained.

People with diabetes should still practise portion control and consult their healthcare provider or dietitian for personalised dietary advice.

Final Thoughts

Kerala banana chips have an estimated glycemic index of 55–65, placing them in the medium-GI category. Made from raw Nendran bananas and fried in pure coconut oil without added sugars or preservatives, they can be enjoyed in moderation as part of a balanced diet.

If you're looking for authentic Kerala banana chips made using traditional methods and natural ingredients, explore TrulyKerala's Banana Chips Collection.