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Last updated on November 21st, 2022
Diabetic patients require careful consideration of the contents of their diets. Some fruits and veggies are very nourishing, while few may result in blood sugar rise. The question comes in people’s minds whether bananas are safe for diabetics? Read this blog to know “Is banana good for diabetes?”.
Consuming bananas at a moderate limit is considered safe for individuals with diabetes. Bananas cultivate on plants having 50 to 150 fruits in every bunch. They differ in sizes ranging from small to extra-large. Read further to know why bananas are safe for high sugar patients.
Bananas Comprise Carbohydrates, Which Spike Blood Sugars
A person with diabetes must be aware of the carb content in his or her diet. As, carbs elevate a person’s glucose level more than other nutrients. And, this implies that they may significantly have an effect on the blood glucose management.
When glucose levels elevate in non-diabetics, their bodies form hormone, insulin. This aids in moving glucose outside the blood and into the body cells. There it’s stored and utilized. Yet, this process fails to work in the manner it must in diabetics. Rather, body fails to form enough insulin or the cells become insulin-resistant. In the absence of diabetes management, blood sugars might increase after having high carb foods. Also, person can have continuously high glucose levels, both of which are not healthy.
Bananas and Diabetes
Diabetic patients may have bananas in moderation. An individual may add in well-regulated quantities of banana in his or her meal if he or she is diabetic. Fiber, vitamin, and mineral content in this fruit may give nutritional benefits for diabetics, providing person does not consume excess portions.
The ADA propose that diabetics must add fruit into a controlled diet. They can consume a small piece of banana or a ½ serving of large banana with every meal as a sweet course.
Summary
Low-GI food items contain a GI value of 55 or less. Diabetic patients may enjoy them as long as they judiciously practice portion size. Diabetic people might use the glycemic index (GI) to observe the impact of food on the blood sugar. This scale provides an idea of the speed at which various carbs raise blood glucose. Bananas have a low GI. As per studies, ripe bananas contain a GI value of 51.
Nutritional Information of Banana
In total, bananas contain fewer saturated fats and sodium. The fruit is rich in nutrients and fiber. Also, they contain high amounts of potassium, a mineral that aids in balancing sodium levels in the blood.
In addition, bananas contain a good blend of other nutrients, such as:
- vitamin C
- vitamin B6
- magnesium
- manganese
Also Read: Best glucometer in India 2022
Green Bananas Comprise Resistant Starch
The carbohydrate content of fruit often differs with ripeness (age). Green or unripe bananas contain high resistant starch and low sugar in comparison to yellow bananas. Resistant starch is not affected by digestion in the upper gut. And, this implies that it works in a similar manner as fiber. Consequently, it does not increase the glucose levels in the bloodstream. The GI value of green bananas is around 30 to 50.
Furthermore, green bananas are friendly on gut bacteria and aids a person in managing diabetes. As per studies, resistant starch is more expected to aid type 2 diabetics. This is possible by decreasing inflammation and improving insulin sensitivity.
Also Read: Can Diabetics Eat Mango?
Bananas Contain High Vitamin B6
Vitamin B6 is important to prevent diabetes-associated complications including:
- Decreased glucose tolerance
- Neuropathy
- Pregnancy-related diabetes
Bananas Packs Rich Antioxidants
As per studies, antioxidants exert a defensive effect against the development of type 2 diabetes. As, they obstruct the production of free radicals. Yet, more studies are needed to prove the effectiveness of antioxidants against diabetes type 2. Too many antioxidants are not advisable.
Summary
Approximately, all fruits contain phytochemicals that reduce the cardiac ailments risk, cancer and stroke. As, diabetes is associated with a high risk of heart problems or other chronic ailments, diabetics must have bananas in limits.
Cooking and Method of Preparation
The preparation of processed banana items may make them less appropriate for diabetics. For instance, few manufacturers would sell dried banana chips in the form of a healthy treat or snack.
Yet, these might consist of added sugars or syrups to improve flavor. Consumption of one serving of banana chips is more expected to bring about a glucose spike than having a small, fresh banana. Make sure to read the nutrition label in a careful manner. Also, people must avoid or limit dried fruits containing added sugar.
Also Read: Homeopathic Medicine For Diabetes
Diet and Safety Tips
There are some tips that aid a diabetic to add bananas into diet and snack times.
Take bananas with a protein or healthy fat source
Consuming a banana along with a source of unsaturated fat like:
- walnuts
- almond butter
- pistachios
- peanut butter
- sunflower seeds
They have a positive effect on the levels of blood glucose and improve its flavor. Another healthy alternative for diabetic patients is to combine a banana with a protein like Greek yogurt. This would aid an individual feel fuller for longer duration. Also, it decreases the desire to snack during the day, assisting them in proper glucose control.
Consider consuming an under-ripe form of banana. Unripe fruit might enhance blood glucose more deliberately in comparison to ripe bananas. The Unripe form may liberate glucose at a slower pace in comparison to ripe form. Unripe bananas consist of high amount of starch than ripe form. A person’s body fails to break down starches as effortlessly as fewer composite glucose. This causes a slower, more controllable increase in the levels of blood glucose.
Summary
Portion control might have an impact on the quantity of glucose an individual takes in a banana. Bananas comes in various sizes. An individual would absorb smaller number of carbs if they opt for a smaller fruit. A small banana (six to seven inches in length) contains 23.07 grams of carbs per serving. Whereas, an oversized banana contains more than 35 g of carbs.
Keep a check on the carbohydrates
A 7 to 8-inch banana comprises around 26 grams of carbohydrates. Discuss with a healthcare provider to set a person’s target carb consumption.
A doctor or nutritionist would educate a person on portion control and regulating the consumption of fiber, fats, carbs, proteins practically. An individual must follow their diabetic diet closely. Remember that consuming a banana together with a carb source like a piece of toast or cereal. This signifies that the overall carb consumption from that diet is greater.
Based on the nutritional suggestion from physician, it might be essential to substitute carbs in a later meal. Instead, after having a meal containing fewer carbs, a person may spend the carbs they have saved on a small banana as a snack item. This would make sure that no one meal or snack supplies an excess of carbs.
Also Read: HbA1c Levels For Adults
How Many Bananas Can Diabetics Consume in a Day?
The answer to this query is based on the person, their exercise levels, and the effect of fruit on blood glucose levels. Few individuals’ blood sugar might be more sensitive to bananas as compared to others. Knowing how bananas have an impact on specific blood glucose levels may aid them in managing their drugs and insulin shots, if essential. Discussion with a doctor or dietitian about adding bananas to a diabetic diet is a must.
Summary
Banana is a safe and nourishing fruit for diabetic people. People can have this fruit in moderation as part of a healthy and balanced meal plan. A diabetic individual must add fresh, plant food alternatives to his or her meal like fruits and veggies. Bananas deliver enough nutrition without including a number of calories. For a precise meal plan, it is always better to talk to a dietitian or diabetes specialist.
FAQs:
What is the correct time to have banana?
The best time to have banana is in the morning time. Best is to have bananas with other fruits or oatmeal. And the combination can work wonders for individuals who wish to undergo a weight loss session. Banana can be consumed in the form of banana-oatmeal cookies. This alternative is healthy and delicious and helps in refuelling a person.
Is a banana daily causes an excess of sugar?
Bananas do not contain too much sugar.
What are the side effects of bananas?
Side effects of this fruit are rare. However, acidity, cramping, bloating, nausea, softer stools, vomiting may result as side effects. In very high doses, the fruit may result in high blood levels of potassium. Few individuals are also hypersensitive to banana.
Can a person having diabetes eat banana daily?
People with diabetes may consume banana, but in limits. A small banana two or three times a week is considered safe for diabetic patients. However, a diabetes individual must not take this fruit daily.
References:
- https://www.medicalnewstoday.com/articles/319992#diet-and-safety-tips
- https://www.healthline.com/nutrition/bananas-diabetes
- https://diabetesstrong.com/are-bananas-good-for-people-living-with-diabetes/
Last Updated on by Dr. Damanjit Duggal
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