Can diabetics eat bananas: Let’s know about Can diabetics eat bananas. Diabetics need to pay a lot of attention to their diet. While some fruits and vegetables are very nutritious for you, there are also some fruits and vegetables that can increase your sugar levels. One such popular fruit is “Banana”. But the question arises that “is banana good for diabetes?” To know this, we will read this blog further.
Moderate or limited consumption of bananas is considered safe for individuals with diabetes. Banana is a widely grown fruit. It grows in bunches, the number of which varies from 50 to 150 per bunch. They come in various sizes from small to extra large. Is This High Potassium Fruit Safe For High Sugar Patients?
Bananas contain carbohydrates, which raise blood sugar
A person with diabetes should be aware of the amount of carbs in his daily diet. Carbs raise a person’s glucose levels more than other nutrients. Thus they greatly affect your sugar management.
When glucose levels rise in non-diabetic people, their bodies produce the hormone insulin. It helps transport glucose out of the bloodstream and into the body’s cells. There it is stored and used. But in diabetics, this extra sugar is not processed properly and remains in the blood stream. In this the body fails to make enough insulin or the cells become insulin resistant. In such a situation, high carb food can increase blood sugar if diabetes management is not done. If it is not controlled, it affects the whole health.
Banana and Diabetes – Can diabetics eat bananas
Diabetic patients can eat bananas in small quantities or in limited quantities. Diabetics can include bananas in their diet in controlled amounts according to the amount of carbs. A good amount of fiber, vitamins and minerals are present in this fruit, which can provide nutrition to people with diabetes, but be sure to take care of the quantity.
According to the ADA, a small slice or ½ large banana is ideal for a diabetic person to get the benefits of bananas. It is very important to include fruits in your diet in diabetes, but keep in mind the quantity of each fruit.
Nutritional Information or Nutritional Value of Banana
Overall, bananas contain less saturated fat and sodium. This fruit is rich in nutrients and fiber. In addition, they contain high amounts of potassium, a mineral that helps balance sodium levels in the blood.
In addition, bananas have a good mix of other nutrients, such as:
- vitamin C
- Vitamin B6
- magnesium
- Manganese
Starch Resistance Present In Green Bananas
The amount of carbohydrate in each fruit varies in its raw and cooked form. Green or unripe bananas contain higher resistant starch and less sugar than yellow bananas. Resistant starch is not affected by digestion in the upper intestine. And, that means it acts just like fiber. As a result, it does not increase the level of glucose in the bloodstream. The GI value of green bananas is between 30 and 50.
Apart from this, green bananas are also beneficial for the gut bacteria and help a person in diabetes management. According to studies, resistant starches are more helpful in type 2 diabetes. It controls the sugar level of type 2 diabetics by reducing inflammation and improving insulin sensitivity.
Bananas Have High Vitamin B6
Did you know that Vitamin B6 is important for preventing complications related to diabetes? Bananas contain a good amount of vitamin B6 which reduces many health problems associated with diabetes such as:
- low glucose tolerance
- neuropathy
- gestational diabetes or gestational diabetes
Banana Is Rich In Antioxidants
According to studies, antioxidants reduce and delay the development of type 2 diabetes. Along with this, it also prevents the formation of free radicals, which prevents many serious diseases. Although more studies are needed on how effective antioxidants are in managing type 2 diabetes, consuming too many antioxidants is not recommended.
Banana Recipe
In diabetes, bananas should be avoided in processed foods such as dried banana chips that are sold in the name of a healthy snack.
These purported healthy snacks may contain added sugars or syrups to enhance the taste. Consuming a serving of banana chips is more likely to cause a glucose spike than a small, fresh banana. So read the nutrition label of any food product carefully. In addition, people should also avoid dried fruits with added sugar or eat them in limited quantities.
Diet and Safety Tips
There are some ways in which diabetics can include bananas in their diet in a healthy way.
Have bananas with a protein or healthy fat source
Consume bananas with sources of unsaturated fat, including:
- Walnut
- almond butter
- Pistachio
- Peanut butter
- sunflower seeds
This combination has a positive effect on blood sugar levels and improves its taste. Another healthy option for diabetics is to combine bananas with a protein such as Greek yogurt. This will help a person feel full for a longer duration. In addition, it reduces the urge to snack during the day, thereby aiding them in glucose control as well as weight control.
Try to consume more of the unripe form of bananas. Raw bananas release glucose slowly in the body, which keeps the sugar level under control. Also, unripe bananas contain a higher amount of starch than ripe bananas. A person’s body cannot easily break down starches in the form of low-compound glucose and causes a slow rise in blood sugar levels.
Control Carbohydrates
A 7 to 8-inch banana contains about 26 grams of carbohydrates. Decide the quantity of bananas only after determining the required carb consumption for a person and take the help of your dietician for the same.
A doctor or nutritionist can tell you about the amount of fiber, fat, carbs, protein required by your body. If you have diabetes, it becomes all the more important that you take special care of your diet and follow a diabetic diet. Remember that consuming a banana with a carb source such as toast or cereal will increase your total carb consumption.
Depending on the nutritional recommendations of the physician, after following a low-carb diet, a person can add a small banana as a snack depending on the amount of carbs left in their diet.
How many bananas can a diabetic patient eat in a day?
The answer to this question depends on the individual, their exercise and the effect of fruits on blood sugar levels. Some people’s blood sugar may be more sensitive to bananas than others. Be sure to find out how bananas affect your blood sugar so that you can schedule your medication and insulin shots. This also helps in better diabetes management. Be sure to discuss with a doctor or dietitian about including bananas in your diabetic diet.
