Juicebox Podcast: Type 1 Diabetes

Episode #1644 Bolus 4 – Bananas (October 4, 2025)

Host: Scott Benner
Guest: Jenny Smith

Overview

This episode of the Juicebox Podcast explores practical strategies for bolusing for bananas in people with type 1 diabetes. Host Scott Benner and diabetes educator Jenny Smith have a candid, detailed conversation about how banana ripeness alters its impact on blood glucose, why bananas can feel challenging for people with diabetes, and how to use the Meal Bolt method to achieve better outcomes. The conversation is approachable, grounded in real-life experience, and filled with humor and relatable anecdotes.

Key Discussion Points & Insights

1. Why Bananas Are Challenging with Diabetes

• Bananas Are Common but Tricky:
  • Bananas, once a grab-and-go staple, became more intimidating post-diabetes diagnosis due to their glycemic unpredictability.
    • “It felt like bananas were more like…we gave Arden an IV of glucose, and so they became lesser around the house for a little while. They're back now…” (Scott, 01:29)
• Interest in Bringing Bananas Back:
  • Many with type 1 want to enjoy bananas, but uncertainty about how to bolus remains.

2. Banana Ripeness and Glycemic Impact

• Ripeness Significantly Affects Absorption:
  • Unripe (green) bananas have less readily available sugar and thus a lower glycemic impact.
  • As bananas ripen, sugars develop and digest more rapidly.
  • “Their glycemic impact is going to be much lower when they are not as ripe. And the reason is because the sugars are not as developed…how quick your body can digest the carbohydrates…changes as the fruit becomes more and more ripe.” (Jenny, 02:51)
• Three ‘Stages’ of Ripeness:
  • Green (Unripe): Lower and slower glucose impact.
  • Yellow (Just Right): Moderate, predictable, softer texture.
  • Brown/Squishy (Overripe): Acts almost like liquid sugar, potentially sharp and rapid spike.

3. Practical Bolusing Strategies Based on Ripeness

• Adjusting Pre-bolus Times:
  • The more ripe, the earlier insulin is needed before eating.
  • “If you're a typical 20 minute pre bolus person for a ripe banana, for a non ripe banana, kind of greenish, you're probably looking at five to ten minutes, honestly.” (Jenny, 05:56)
  • Overripe bananas may require insulin even longer before or just as you eat, to blunt the spike.
• Banana ‘Mouthfeel’ & Personal Preference:
  • Ripeness not only affects glycemic load but the sensory experience.
  • “They feel like they're coated in powder or something… at the perfect ripeness… still solid, but a little soft and not squishy. And there's no brown. Like, that's the perfect spot for a banana.” (Scott, 03:53)
• Banana ‘Lifecycle’ at Home:
  • Overripe bananas move to the freezer for smoothies or banana bread, and even—unexpectedly—for reptile food and fruit fly traps!
  • (06:27 - 07:04) - Lighthearted banter about alternative banana uses, adding humanity and humor to the episode.

4. Banana as a Tool When Low

• Faster-Acting Carbs:
  • Overripe bananas or even banana chips can help treat lows rapidly.
  • “It's one of the things I really like for lower blood sugars. Cause it does work really fast, at least for me, are the unsweetened banana chips, like the dehydrated banana, because they work fast.” (Jenny, 07:55)
• Sustaining Fullness:
  • Bananas help fix a low and make you feel more satiated compared to juice.
  • “If Arden gets low overnight...when she also feels hungry at that time, it's always a banana she asks for. Like, always.” (Scott, 08:41)

5. Timing and Expectation of Blood Sugar Rises

• Banana Spikes Are Immediate, Not Lingering:
  • If pre-bolus aligns with banana’s glycemic absorption, there are typically no “late” spikes.
  • “There's not gonna be lingering. It's gonna be a true what insulin was formulated to cover, which is carbohydrate.” (Jenny, 09:24)
• Tweaking Strategy:
  • Watch CGM post-bolus to observe and adjust for the next time.

Notable Quotes and Memorable Moments

• “If you're just having a banana every day as they get riper and riper, you are not doing the same thing over and over every day.” (Scott, 04:57)
• “Whereas other fruits… apples, which tend to be lower glycemic… most of the fruits that you're gonna eat at that place where they taste the best to you, they're gonna be a higher impact.” (Jenny, 05:14)
• “When they get too soft, I use them…in the cages with my reptiles. Because if fruit flies get in there, they congregate there.” (Scott, 06:43)
• “The real super squishy ones, that's like liquid sugar almost. When it gets in your mouth, like, it hits you real, real quick.” (Scott, 07:45)
• “But when she also feels hungry at that time, it's always a banana she asks for. Like, always.” (Scott, 08:41)
• “So banana and simple sugars in general are about, like, quelling the spike before they happen, so it doesn't happen. And then just using enough insulin so that it doesn't create a low later, but you shouldn't see a high from it.” (Scott, 09:34)

The Meal Bolt Method – Banana Recap

(described at 10:26 - 13:10)

• M: Measure the meal (carbs, protein, fat, GI, GL)
• E: Evaluate yourself (current BG, insulin on board, activity, hormones)
• A: Add the base units (carbs ÷ insulin:carb ratio)
• L: Layer a correction (add/subtract for current BG)
• B: Build the bolus shape (standard, combo/square wave, etc.)
• O: Offset the timing (pre-bolus, timing adjustments)
• L: Look at CGM after (fast spikes, delayed rises, lingering effects)
• T: Tweak for next time (adjust for future meals)

Bananas are highlighted as a good example for mastering the timing and amount of insulin for single-item foods.

Timestamps for Key Segments

• 00:00–01:28 – Introduction and banana “problem” for people with T1D
• 02:06–04:16 – Ripeness, food chemistry, and glycemic impact
• 05:39–06:26 – Practical pre-bolus times and textural preferences
• 07:08–08:41 – Bananas for lows: comparison with juice and “fullness” of carb sources
• 09:13–10:02 – Do bananas cause delayed or lingering spikes?
• 10:26–13:10 – Recap of the Meal Bolt method, applying it to bananas

Summary Takeaways

• Ripeness Matters: Tailor your bolus timing and amount based on how ripe your banana is.
• Immediate, Not Lingering Effect: Bananas spike blood sugar quickly; target with pre-bolus, minimal concern for delayed rise.
• Observe & Adjust: Monitor CGM data to fine-tune your banana bolus for next time.
• Approach Fearlessly: Bananas can be part of a type 1’s diet with knowledgeable, bold, and strategic insulin use.

This cheerful, practical episode highlights the importance of understanding food chemistry in daily diabetes decisions, empowering listeners to approach even “scary” foods like bananas with confidence.