Is it possible to eat bananas with diabetes?
Banana is a tasty and healthy fruit, which contains a large number of vitamins and trace elements. Therefore, it is recommended for both children and adults. However, sometimes the question arises – is it possible to eat bananas for diabetics?
People with type 2 diabetes are sometimes afraid to use this fruit, due to lack of information, as well as its inconsistency. Let’s take a closer look at how useful or harmful bananas are for diabetics.
This fruit is so “every day” (and tasty) that there is no person in the world who would not like it. Botanically speaking, a banana is a berry. In some countries, bananas, which are used for cooking, are called plants
Plantan – a large vegetable banana. The long and curved banana flesh is rich in starch and covered in the peel, which can be yellow, green or brownish-red.
Banana is grown in more than 135 countries. These fruits are also grown for the production of fiber, banana wine, and banana beer. There is no clear-cut difference between bananas and planters, except plantation is harder and starchy.
Yes, a banana is a delicious fruit that improves any dish you add it to. It has tremendous benefits and helps prevent numerous diseases. But does this statement apply to diabetes? Let’s find out.
What is the relationship between diabetes and bananas? Why bananas?
Communication of a banana with diabetes This fruit is considered one of the most beneficial to health. But how is this related to diabetes? Why do we refer to it?
Let’s understand what is diabetes. Diabetes is a condition in which your body cannot effectively use the insulin it produces. This ultimately leads to the accumulation of glucose in the blood, and this, in turn, – to an increase in blood sugar levels.
So, attention. The average banana contains about 30 grams of carbohydrates. And most of these carbohydrates come from sugar. Consequently, the larger the banana, the more sugar it contains.
Is banana good for diabetics? Can they eat it?
A small banana contains 2 grams of fiber, 8% of the daily intake of potassium, and 12% of the daily intake of vitamin C. More importantly, the banana has an average glycemic index and therefore does not cause blood sugar jumps as much as others “Sweet” foods. The whole point is to eat bananas with low-glycemic index foods or with a small number of carbohydrates. These products include nuts, beans, non-starchy vegetables, eggs, meat, and fish.
If you want to make a salad, combine a banana with cherry, apple, and grapefruit. These fruits have a lower glycemic index. With each meal, you can also include some proteins and fats in your diet, as they help control blood glucose levels.
An important role in eating is the size of the serving, in this case, the number of bananas. Portion size and quantity is the most important. Despite the fact that bananas have a low glycemic index, make sure that you do not abuse their quantity. In addition, you can check your blood sugar two hours after eating. This will help you to understand which portion size or how many bananas suits you best and if it suits you at all.
According to research, regular consumption of a banana (about 250 g per day) is harmless to diabetics. It is important for them to eat fruits that are low in fructose, and bananas are among them.
Banana on scales Thus, we found out that bananas are completely safe for patients with diabetes. But does using bananas help regulate and control diabetes?
Banana Benefits for Diabetics
Resistant starch in banana In a certain sense, a banana can be very useful in managing diabetes. The first way to do this is its glycemic index, which is moderately low, which makes this fruit useful in treating diabetes.
A banana also contains the right amount of resistant starch, which, as the name implies, is starch, which cannot be destroyed in the small intestine and, therefore, passes into the large intestine. According to a study in Iran, resistant starch can improve the glycemic index in people with type 2 diabetes.
Another study showed that resistant starch improves insulin sensitivity. It also helps regulate the blood sugar drops associated with food intake. All this is especially useful for people who are prone to diabetes and for those who are already sick.
According to another study, resistant starch has proven itself in the treatment of chronic diseases, one of which is diabetes. As for bananas, immature fruits have a higher level of resistant starch. Therefore, you can also include unripe bananas in your diet for maximum benefit.
A study in Taiwan found that foods with a lower glycemic index are rich in fiber and resistant starch – both can be beneficial for diabetics. And, according to a report published by the Journal of Health, Medicine, and Care, even a banana peel has antidiabetic properties. Banana peel contains compounds such as pectin, lignin, and cellulose. Each of these compounds helps reduce blood glucose levels.
It was found that eating whole fruits, including bananas, reduces the risk of type 2 diabetes. But this does not apply to fruit juices, because eating them increases the risk of diabetes by 21%. On the other hand, the consumption of whole fruits reduced the risk of disease by 7%.
Banana is rich in fiber. Another reason why bananas can be useful for diabetics is the presence of fiber in them. A US study found that fiber intake can slow down the digestion and absorption of carbohydrates, thereby improving conditions for diabetics.
A study in Germany once again underlined the importance of fiber for diabetes. According to the study, the consumption of dietary fiber improves insulin sensitivity and modulates the secretion of certain hormones of the stomach. This is exactly what can help in treating a disease.
Vitamin B6 in bananas Bananas are also rich in vitamin B6, which has its advantages. It has been established that diabetic neuropathy is a serious condition associated with the nervous system, which occurs due to high blood sugar levels. This disease is associated with a deficiency of vitamin B6.
According to a Japanese study, diabetics may need additional intake of vitamin B6, as the disease causes a deficiency of this vitamin. A study by Mexican scientists says that vitamin B6 deficiency can adversely affect the progression of diabetes. Another study emphasizes the importance of vitamin B6 for the prevention of diabetes in depression.
These were several ways in which bananas can be beneficial for diabetics. Now we come to the most important part – how to eat bananas and how to include them correctly in your diet?
How to include bananas in your diet?
- You can choose an unripe or ripe banana, but by no means overripe.
- You can add sliced bananas to a bowl of oatmeal and nuts – this is a real nutritious breakfast.
- Watch for serving size. Eat smaller bananas so that you can reduce the amount of sugar you consume per meal.
- You can also have a few fruit snacks a day. In this way, you can evenly distribute the glycemic load and allow your blood sugar level to remain stable.
- Eat this fruit in combination with other products.
- You can eat it with nuts or full-fat yogurt – it slows down the digestion process and the absorption of sugar.
- If you want to taste something delicious, you can sprinkle with sliced banana with cinnamon.
- Cinnamon is rich in antioxidants and helps regulate the insulin response, thereby keeping blood sugar levels stable.
- If you still don’t stand up and eat a banana with a sweet dessert, compensate for this meal by reducing the portion of carbohydrates for dinner.
Possible risks and warnings
The only thing you need to keep in mind: if you follow a strict low-carb diet to control your disease, you should completely eliminate bananas from the diet. If not, then bananas can be a useful addition to your diabetic diet.
However, do not forget to consult your doctor before making any changes to your diet. A specialist always knows more and better about your condition.
Contrary to popular belief, bananas are harmless to diabetics and may even help alleviate their condition. Include this wonderful fruit in your diet today and live a healthy life.