People with diabetes need to pay attention to fruits and foods that are high in sugar as they can increase glucose levels in the body. Bananas are considered one of the nutritious fruits, contain a lot of vitamins and minerals, protein and antioxidant substances. They are a source of Carbohydrates (Carbs) that are a healthy, macronutrient and make for a delicious and energetic snack. However, Diabetics need to pay attention when eating Banana.
Diabetes is a disorder of carbohydrate metabolism, in which the insulin hormone of the pancreas is depleted or has a lower influence on the inside of the body. Diabetes simply understood as excess sugar in the body, especially the high level of glucose in the blood.
Ripe Banana have a sweet taste that often makes Diabetics think that it’s good for their health. But They can eat Banana?. Does it raise blood sugar quickly after eating?. To clear this doubt, let’s dive into the health benefits of Bananas.
1. The nutritional content of Banana and their Effects
In the Banana contains a lot of nutrients good for human health, we will talk about the main nutrients and affect patients with diabetes.
The nutritional value of Banana: 1 small Fruit (101 g) is as follows that contains 89.9 kcal of Energy, 74.91 g of Water, 1.1 g of Protein, 23.1 g of Carbohydrate, 2.63 g of Fiber, Calcium 5.05 mg, Magnesium 27.3 mg, Iron 0.26 mg, 362 mg Potassium, 22.2 mg Phosphorus, 0.125 mg Zinc, 1.01 mcg Selenium, 20.2 mcg Folate, plus Vitamins A, E , K, B1, B2, B3 and B6, according to Boldsky.
Banana are a fruit rich in fiber as well as vitamin C, vitamin B6 and Potassium, which serve as a healthy snack. While B6 keeps you in a good mood, vitamin C boosts the immune system, Potassium helps regulate blood pressure, and the Fiber keeps your body happy.
According to a study, the fiber present in Bananas helps reduce glycemia, which in turn prevents or treats diabetes. It also helps manage gastrointestinal diseases, helps control weight, handles kidney and liver complications, and prevents cardiovascular and many other chronic diseases, according to Boldsky.
Ripe bananas contain TNF (Tumor Necrosis Factor), which has the ability to fight off abnormal cells. When the banana is ripe, dark spots or dark spots appear on the peel. The blacker these stains are, the more likely they are to increase immunity. Bananas contain high levels of sugar, in ripe fruit, all the starch is converted to simple sugars. Especially fructose, sucrose, dextrose and glucose. This can slow blood circulation, poor metabolism, worsen the illness.
Bananas are rich in iron, stimulating to increase blood cells. Bananas help treat anemia. Bananas are a delicious, nutritious, inexpensive food that many people love. Bananas are a fruit that needs to be included in the diet for healthy people.
2. How are Banana Beneficial for Diabetics?
Fiber: fiber in Bananas slows the body’s absorption of carbohydrates, so slow down the digestive process. This prevents a sudden spike in blood glucose, which in turn controls diabetes.
Vitamin B6: Diabetic neuropathy is nerve damage caused by high blood sugar. Such type of diabetes can lead to vitamin B6 deficiency. Since bananas contain vitamin B6, it is effective against diabetic neuropathy.
Green bananas contain resistant starch: Resistant starch are long chains of glucose, found in unripe bananas, the more ripe bananas, the less resistant starch content. Resistant starch acts like fiber in the body, stabilizing it without increasing blood sugar. In addition, resistant starch also helps to promote the activity of good bacteria, increase metabolism and control blood sugar. Their effects are more pronounced in type 2 diabetics (accounting for 90% of diabetes cases) to reduce inflammation and increase insulin sensitivity. Therefore, diabetics are also advised to include resistant starch in their daily diet.
Not only does it contain resistant starch, but green Bananas also contain less sugar and starch than ripe bananas. Thus, the nutritional content and effect of bananas depend quite a lot on the ripeness of the Banana.
3. Can Diabetics eat Banana?
When you have diabetes, you should avoid eating things that raise blood sugar. Bananas are very sweet, but at the same time it is a favorite fruit of many people, moreover, it is quite nutritious and beneficial for health. Even, according to a recent study, banana starch is an ingredient that is beneficial for increasing insulin sensitivity and weight loss for obese people with type 2 diabetes. There is no need to exclude it from the diet completely. Just eating in a sensible and scientific way will be beneficial for health.
With Bananas, the GI is ranged from 42 to 62, located at Low or Medium, depending on the ripeness of the them. Yellow or ripe Bananas contain less resistant starch and more sugar, starch than green Bananas, which means a higher GI, which causes blood sugar to rise faster. Besides, Its size is also a factor affecting the sugar content that this fruit provides. Bananas are larger in size, the higher the carbs, and provide more sugar and starch.
The American Diabetes Association believes that Bananas are good for Diabetics, if there is a reasonable diet. If you eat well and know how to choose accordingly. So should diabetes eat Bananas and the answer is “Yes“.
But Diabetics should eat Bananas as follows:
Bananas that are not overripe are recommended for Diabetics, because at this stage their sugar content is not as much as when they are fully ripe. Use Bananas scientifically and combine with a variety of fruits to help regulate blood sugar levels in your body. Information from the American Diabetes Association recommends that eating Bananas as a healthy, sensible diet (along with Blueberries and Grapefruit) in Diabetics can be taken in moderation to prevent type 2 diabetes.
Infact, Bananas are not the cause of an increase or decrease in glucose in the body, but the total amount of carbohydrates. If Diabetics eat a small Banana per day containing 23.1 g of carbohydrates, they can control their calorie intake by avoiding other carbohydrate in rich foods. In this way, Diabetics will also be able to get the nutritional benefits of the banana.
Carbohydrates are very important to the normal functioning of the body, so it cannot be completely restricted from the diet. Bananas are considered safe for diabetics as long as they’re taken in limited amounts when considering your health..
However, not so that Diabetics can eat a lot of Bananas. Substances in Bananas can slow blood circulation. Eating a lot makes the body’s metabolism worse. It can make diabetes worse. The simple sugar content of bananas is also very high, extremely harmful for people with diabetes, when the blood sugar is high, it can slow blood circulation, poor metabolism, causing worsening illness.
And in some cases, when blood sugar drops too low, or when insulin injections are overdosed, Diabetics can eat a small Banana or half a large Banana. You just need to pay attention to how to eat scientifically, so that you can enjoy the food you love while not making your blood sugar high.
4. How to eat Bananas when You have diabetes?
- Bananas should be a little greenish, because the Glycemic Index of Bananas varies greatly depending on the ripeness of the fruit. A ripe Banana can have an average Glycemic Index of about 60. Whereas a green Banana has a Glycemic Index of about 40. Should eat away from meals. If you eat near a meal, make sure it is low in carbohydrates, low in sugar.
- Sometimes you should only add Banana to the menu from 1/2 fruit/ time and maximum 1 fruit per day, not too much.
- Eat Bananas with other foods: Enjoy Banana with other foods, such as Nuts (Almond, Cashews ..), or unsweetened Yogurt, to help slow down the digestion and absorption of sugar. Pay attention to what you eat, so that diabetes can be controlled. No dangerous complications occurred.
- Absolutely avoid eating Bananas with Candies or Soft Drinks.
5. Why People with diabetes should eat Unripe Bananas?
The answer to many people’s questions about “Can Diabetics eat Bananas” is “Yes“. But people with diabetes should eat Unripe Bananas. Because when eating ripe Bananas, the starch will convert into higher sugar.
The Glycemic Index of a ripe Banana (or GI – Glycaemic Index) is 60, while an unripe Banana has a Glycemic Index of just about 40. In unripe Bananas that are rich in resistant starch, an indigestible carbohydrate functions like fiber. The greener the Banana, the more resistant starch.
This is why experts recommend using unripe Bananas instead of overripe Bananas to limit the response to blood sugar levels in your body. But the amount of carbohydrate in a Banana also depends a lot on the size of the fruit.
1 small Banana (about 10cm long) contains 18.5g of carbs (per 100g of product). In addition, a fruit about 15cm contains 27g of carbs. If 20cm, the amount of carbohydrate is about 35g. Thus, carbs can be too much for a diabetic diet plan.
In summary, Diabetics can completely use Bananas in their diet. When you know how to eat and consume a moderate amount of Bananas, it will not increase blood sugar levels in the blood and also add a lot of essential micronutrients for the body.
You also should eat low carb fruits such as Avocado, Strawberry, Cherry…which are good for Diabetics.
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Dear Friend !
Diabetes is considered a chronic disease and many people have difficulty in treating it. Currently, if only for rapid rapid hypoglycemia within 5-7 days, patients can take western medicine, but this is extremely dangerous for your health. On the contrary, if you are looking for the key to the safest and most effective diabetes treatment that is good for your long-term health, then this article is exactly for you.
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