Bananas for Diabetics
All carbohydrates we eat turn into sugar in our bodies. Insulin is needed to take this sugar into cells. People suffering from Type-2 diabetes usually have two problems; one, their pancreas doesn’t produce as much insulin as their bodies can use and two, their cells are not very sensitive to insulin. The result: blood sugar can shoot up.
Glycemic index of banana
If you are diabetic, you might know that bananas are too sweet to fit into your diet. This common belief is related to the fact that bananas are high in carbohydrates, which the body converts into sugar, and because they are rumored to have a high glycemic index, a measure of a food’s impact on blood sugar levels. However, bananas actually have a low glycemic index and are a nutritious food that can be an asset to a healthy diet. According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively.
The benefits of eating bananas if you have diabetes
A 2015 study found that the starch in under-ripe bananas might improve blood sugar levels as well as insulin response.
93% of the calories in bananas come from carbs. These carbs are in the form of sugar, starch, and fiber. A single medium-sized banana contains 14 grams of sugar and 6 grams of starch.
Bananas are full of good stuff; in addition to carbs, they are loaded with fiber, Vitamins B6 and C, manganese, copper, and potassium. Consuming bananas is permissible as long as we consume them with high consideration carbohydrate meals. Thus, it indicates that the banana is safe for diabetes patients.
Green bananas for diabetes
- Green bananas contain a high amount of resistant starch.
- Resistant starch is a type of starch that cannot be broken down by enzymes in your digestive system and, therefore, acts more like a fiber than a starch.
- Including foods high in resistant starch in your diet, like the green banana may reduce your risk of diabetes by aiding in blood sugar control, and heart disease by helping to lower blood cholesterol levels.
- Green bananas are also high in vitamin B-6. plays an important role in more than 100 enzymatic reactions in your body. It is also necessary for the formation of hemoglobin, the protein that carries oxygen in your body. Additionally, vitamin B-6 aids in blood sugar control.
- Green bananas may be a better option for those with diabetes.
- Caution and Tips:
- Avoid eating bananas as part of the desserts since they are usually served with sugary syrup because the desserts contain excessive carbohydrates, calories, and fat.
- Fresh, frozen, canned, and dried bananas are optional for our diet since they will broaden your diet and make you feel free to eat anything.
- Even though most opinions say banana is bad for diabetes patients, it can be consumed moderately as long as the diabetes patients are consistent in monitoring their blood sugar.