Bananas and diabetes
Bananas have gained a bad reputation for increasing blood sugar levels in people with diabetes. However, it is not completely true. Although a medium-sized banana has 22 grams of carbohydrates and a sweet flavor, there’s a lot more in bananas that would attenuate these negatives.
Bananas are rich in phytochemicals
Nearly all fruits have phytochemicals that lower your risk of heart disease, cancer and stroke. Because diabetes is linked to an increased risk of heart disease and other problems, people with diabetes should consume bananas in moderation.
Green bananas contain resistant starch
The carb content of bananas often varies with ripeness. Green, unripe bananas have less sugar and more resistant starch than yellow bananas.
Resistant starch is resistant to digestion in the upper digestive system, which means that it acts similarly to fiber. As a result, it does not cause a spike in blood sugar levels. The glycemic index (GI) of green bananas is about 30 to 50.
Moreover, green bananas are gut-microbe friendly and help you better manage diabetes. Studies have shown that resistant starch is more likely to help people with type 2 diabetes by improving insulin sensitivity and reducing inflammation. There hasn’t been much research about the role of resistant starch in type 1 diabetes.
Bananas contain fiber that promotes satiety
A medium-sized banana contains three grams of fiber. Dietary fiber should be included in your diet because it confers many benefits. Some of the benefits of dietary fiber in people with diabetes include
- It slows digestion and the absorption of carbohydrates.
- It reduces overall blood sugar spikes and manages diabetes well.
Bananas have a low-to-medium glycemic index
Glycemic index (GI) is a value assigned to food depending on how rapidly or how slowly it increases blood glucose levels.
There are three types of GI
- Low GI: 55 or less
- Medium GI: 56 to 69
- High GI: 70 to 100
Foods that have a lower GI are absorbed slowly and cause a gradual change in blood sugar levels.
Bananas have a GI of 42 to 62, depending on the ripeness. It is always preferable for people with diabetes to eat bananas that are slightly green because they have a lower GI compared to overripe bananas.
Bananas are rich in vitamin B6
Vitamin B6 plays a pivotal role in the prevention of diabetes-related complications such as
Bananas are packed with potassium
If you have a low potassium level, your body makes less insulin, causing your blood sugar levels to spike. Studies have revealed that people with low potassium levels are more susceptible to type 2 diabetes than those with normal potassium levels. It is not known whether a low potassium level directly causes diabetes. Still, it might be prudent to test your potassium levels if you are at risk of developing diabetes.
Bananas have antioxidants
Studies have shown that antioxidants have a protective effect against type 2 diabetes development because they impede the formation of free radicals. However, more research is required to prove the efficacy of antioxidants against type 2 diabetes.
Excess antioxidants are not recommended.
If you have diabetes and wish to include bananas in your diet, remember the following guidance
- Eat a smaller banana to reduce your sugar intake.
- Always eat a firm, ripe banana. Do not go for overripe bananas.
- Avoid drinking banana milkshakes or smoothies.
- Eat bananas with other protein or healthy fats.
- Spread your fruit intake out throughout the day.
- Avoid eating fruit immediately after meals. Have it as a mid-meal snack.
Health Solutions From Our Sponsors
American Diabetes Association
Plant Foods for Human Nutrition
Top Are Bananas Good for Diabetes Related Articles
Are Bananas Bad if You Are Trying to Lose Weight?Banana is a fruit that is easily available, affordable, and versatile. It’s easy and quick to consume and can also be eaten on the go. Bananas can be consumed in several different ways. It can be eaten as it is, dipped in peanut butter or applesauce, as a smoothie with other nuts and fruits, or added to sweet and savory dishes.
Are Bananas Fattening for You?Bananas are one of the widely available fruits in the world. These nutrient-rich fruits are easy to have on the go and provide instant energy. Because of their sweet taste and creamy texture, they are one of the favorite ingredients in several dishes, such as cakes, breads, and puddings. They have various antioxidants, minerals, vitamins, and other nutrients.
Are Bananas Good for Weight Loss?Bananas are a widely available, affordable, and versatile fruit that cause weight loss if taken in moderation to lose weight. However, it should be consumed as a snack rather than a full meal. Bananas are loaded with fiber. A crucial component of any weight loss diet is to understand that no single food has the power to make an individual gain or lose weight.
Low-Sugar Drink IdeasSearching for low-sugar drink ideas? This pictures slideshow has eleven beverages ideal for people with diabetes and those looking to cut down on sugary drinks. Learn to make diet lemonades, fruit smoothies, ginger ale, cafe mochas and more.
Diabetes (Type 1 and Type 2)Diabetes is a chronic condition characterized by high levels of sugar (glucose) in the blood. The two types of diabetes are referred to as type 1 (insulin dependent) and type 2 (non-insulin dependent). Symptoms of diabetes include increased urine output, thirst, hunger, and fatigue. Treatment of diabetes depends on the type.
Diabetes QuizTake the Diabetes Quiz and learn the causes, signs, symptoms, and types of this growing epidemic. What does diabetes have to do with obesity and diet? Learn about life as a diabetic.
Diabetes Diet PlansDiscover the best and worst meals for diabetes-savvy dining. See how to avoid carbs and control your blood sugar with healthier meal combinations that retain all the foods and flavors you love.
Do Bananas Cause Belly Fat?No, bananas when taken in moderation do not cause or increase belly fat. Banana is a versatile fruit that can be taken in limited portions to lose or maintain weight. Have it as a snack instead of a sugary option like cookies or pastries. The natural sugars in bananas make it an outstanding snack before a workout.
Diabetes: What Raises and Lowers Your Blood Sugar Level?Want to lower your blood sugar? Learn to better control your glucose levels by preventing blood sugar spikes and swings to avoid neuropathy and other diabetes complications. Find foods that lower blood sugar, and identify foods and activities that raise high blood sugar risks.
Type 2 DiabetesType 2 diabetes is a chronic condition that may be reversible with diet and lifestyle changes. Symptoms include excessive thirst, frequent urination, weight loss, fatigue, and an unusual odor to your urine. Most people don't know they have type 2 diabetes until they have a routine blood test. Treatment options include medications, a type 2 diabetes diet, and other lifestyle changes.
Type 2 Diabetes QuizWhat causes type 2 diabetes? Can it be prevented? Take this online quiz and challenge your knowledge of this common condition. Also, get the truth about myths and facts!
Type 2 Diabetes SignsLearn about type 2 diabetes warning signs, symptoms, diagnosis, and treatment options. Find out why thirst, headaches, and infections could be signs of diabetes. Discover the treatment options for people with type 2 diabetes, including medicines and lifestyle improvements.
What Is the Difference Between Banana and Plantain?A plantain is generally larger than a banana. A mature plantain is dry and ripe, whereas a banana is usually slippery.