Is banana good for diabetes?
Foods that do not cause blood sugar levels to fluctuate should be used in a diabetes diet. Blood sugar control is an essential aspect of diabetes care. Diabetics are often told that they should avoid fruits because they contain fructose, a natural sugar found in them. This, though, is far from the case. Most fruits have a low glycemic index, which means they don’t cause blood sugar levels to fluctuate. They can support the body in a variety of ways when ingested in balanced amounts, and this is true also for diabetics.
A banana is a fruit that is usually consumed for breakfast. It has a delicious flavour and is high in both carbohydrates and sugar. But, the question ‘Is banana good for diabetes?’ still prevails. Read on to understand this
Is there a connection between banana glycemic index and blood sugar levels?
Carbohydrates are abundant in bananas. Carbohydrate-rich foods are believed to cause a fast rise in blood sugar levels. A medium banana has 14 grammes of sugar and 6 grammes of starch in it. Bananas are also high in fibre and have a low glycemic index, making them an excellent alternative for diabetics.
Diabetics can eat a small banana two to three times per week and not on a daily basis. Yet, the confusion ‘Is banana good for diabetes?’ still lingers. Read on to understand this.
Banana Glycemic Index
In addition to starch and sugar, a standard size banana produces 3 grams of fibre. All, particularly those with diabetes, can consume enough quantities of dietary fibre due to its possible health benefits. However, fibre is particularly valuable for people with diabetes, as it can help slow the digestion and absorption of carbohydrates. This will reduce blood sugar spikes and increase optimal blood sugar control.
One way of deciding if a carb-containing diet can influence blood sugars is by looking at the glycemic index (GI). The glycemic index rates foods based on how much and how easily they increase blood sugar levels.
The scores run from 0 to 100 for the following classifications:
- Low GI: 55 or less
- Medium GI: 56 to 69
- High GI: 70 to 100
Diets dependent on low GI diets are considered to be especially healthy for people with type 2 diabetes. This is because low GI carbohydrates are consumed more slowly and induce a more steady increase in blood sugar levels, rather than massive surges. Does that mean that the answer to the question ‘Is banana good for diabetes?’ is ‘yes’? Read on.
Overall, bananas rank between low and medium on the GI scale (between 42 and 62, based on the ripeness) (between 42 to 62, depending on the ripeness).
Now that we have learnt about Banana glycemic index, read further on to understand Banana Nutrition & Banana Nutritional Value.
While bananas aren’t particularly high in Vitamin A or iron, they’re low in calories (105), sodium (1 mg), and cholesterol (0). Potassium is found in approximately 422 milligrams (mg) in one medium banana (7-8 inches long). Potassium is one of the most important nutrients for maintaining fluid balance, muscle contraction, and nerve transmission in our bodies. Potassium may also help to prevent or delay heart disease, kidney disease, osteoporosis, strokes, and water retention, all of which are potential diabetes complications. Increased potassium intake, according to the World Health Organization, may help reduce the risk of high blood pressure and cardiovascular disease.
But the doubt ‘Is banana good for diabetes?’ still prevails.
Banana glycemic index is low (low GI), with a score of 51 on the glycemic index scale. On this note, it’s worth noting that ripeness affects the glycemic load of bananas. Ripe bananas have less resistant starch and more sugar than their green banana counterparts, which are typically unripe bananas, resulting in a higher GI for fully ripe bananas. Because too much potassium can cause other health problems, talk to your doctor about how much potassium-rich foods you should eat.
Fibre is a nutrient that both men and women lack, and one medium banana contains 3.1 grams of it. Fibre aids in the slow digestion of carbohydrates and aids in the maintenance of a healthy gut environment, metabolism, and cholesterol reduction.
This gives an overall understanding of Banana Nutrition & Banana Nutrition Value.
Is banana good for diabetes, specifically?
A majority of diabetes dietary guidelines recommend eating a healthy, balanced diet that includes fruit. This is because eating fruits and vegetables has been linked to improved health and a reduced risk of diseases like heart disease and certain cancers. People with diabetes are at a higher risk of developing these diseases, so eating plenty of fruits and vegetables is essential.
Fruits like bananas contain fibre, antioxidants, vitamins, and minerals, unlike refined sugar products like candy and cake. Bananas, in particular, are high in fibre, potassium, vitamin B6, and vitamin C. They also contain antioxidants and plant compounds that are beneficial.
Still unclear about the answer to the question ‘Is banana good for diabetes?’? Read further.
Fruits (including bananas) are a healthy choice for most people with diabetes. Even a small banana contains approximately 22 grammes of carbs, which may be too much for your diet pattern if you’re on a low carb diet to manage your diabetes. If your doctor says you can eat bananas, pay attention to the ripeness and size of the fruit to minimise the impact on your blood sugar. Hope you got the answer to the question, ‘Is banana good for diabetes?’.
Banana is a nutritious fruit that is high in fibre, vitamins, and minerals. Even if you have diabetes, bananas can be included in your diet, in restricted quantities. Always double-check your eating plan with your doctor or dietician first.
Twin measures your individual metabolism by collecting 3000+ data points every day and based on these inputs, we personalize your meal with the right mix of fruits and vegetables to heal the exact damage caused to your metabolism. So, now you know the right question to ask is not ‘Is banana good for diabetes?’ but ‘Is banana good for you?’