A banana is a fruit enriched with carbohydrates, starch, and fiber. When you have diabetes, you must restrict certain carbs and starch from your diet; when you talk about bananas, whether you can eat them or not. You can eat it because it is safe and nutritious to eat bananas despite diabetes.
Most diabetic still believes that they can not eat bananas because they are sweet and have sugar inside them. We also agree that it has natural sugar, but you should know how many servings of banana you can have from your total fruit intake.
In this article, we will discuss how bananas affect your blood glucose level and why you can consider them a healthy choice for your diet.
Bananas are a Pure Nutrition Source
Bananas are a mixture of nutrients and full of fiber. These nutrients provide your body health benefits. And they are the source of
- Natural Occurring Sugars
- Potassium
- Vitamin C
- Vitamin B6
- Magnesium
- Manganese
- Fiber
How Bananas Affect Your Glucose Level
As we learned that a person with diabetes could eat bananas. And we all know blood sugar levels can be controlled by diet. When you have diabetes, you become more conscious and control your portion size to avoid rising glucose levels because it becomes essential to get rid of further complications.
Well, we are just talking about how bananas affect your glucose level.
Bananas have carbohydrates, and these carbs are in the form of fiber, sugar, and starch. These all vary in each banana because each has a different size.
According to the Food Exchange List, the serving portion of medium size bananas is given. And we know that a medium size banana is 126g, containing 30 grams of carbohydrates that give the energy of 112kcal. For diabetic patients, foods of low to medium glycemic Load (GL) are recommended; bananas are one of them that have GL 11 to 22.
Hence, bananas raise your sugar level, and there is 15g of sugar in a medium size banana. The carbs inside the banana are simple. When you eat bananas, these simple carbs are broken down into simple sugars, and sugar levels instantly rise. You can get instant energy.
Bananas also have fiber which is a crucial component for proper body function. This fiber is soluble fiber, and it binds the sugar and starch and helps slow digestion—the dietary fiber less the sugar spike.
Factors Considered Before Eating A Banana
You know a person with diabetes can eat bananas. We want to introduce a few factors that help you to choose the kind of banana you can eat. All we know is that bananas are of two types:
- The ripeness of Bananas:
Unripe Bananas ——— Green in color
Fully ripe Bananas ——— Yellow
You should prefer ripe bananas over unripe ones because ripe bananas are fully developed and have good carbs and starch that can quickly bond with the fiber. This also manages your blood glucose level.
- Serving Size:
Another factor is the serving size. A person with diabetes can eat a medium-sized banana because the more prominent the banana, the more carbs; therefore, try to control your portion size too.
- Insulin Sensitivity:
Another essential factor is insulin sensitivity. We have recommended that if you have diabetes, you can eat medium size bananas. Now, this also depends on your glucose level. When you have insulin sensitivity at a larger scale, try to consume bananas at your own risk because sometimes this can lead to more complexity.
Different Recipes for Eating Bananas
A diabetic patient can also eat bananas mixed with other foods because it is the best way to slow down blood sugar levels. Now the question arises which kind of other foods? Of course, low and medium-glycemic-load foods are the best for mixing with bananas. Here we are also giving some simple recipes. You can try them for breakfast, snack, or lunch.
Banana with Yoghourt:
You can add bananas to the bowl of yogurt and enjoy your bowl. Bananas with yogurt also provide you with calcium and improve insulin sensitivity.
Banana with Red Beans:
Boiled beans are low-GL food; you can mix your banana slices with them and get a good energy source.
Banana and Oat Porridge:
You can also add bananas to the oat porridge. Further, you can add chia seeds; this mixture is heavy. You will surely enjoy it.
Bananas and PeanutButter:
Peanut butter is an excellent source of protein. You can also eat banana slices with peanut butter, which can fix your energy for a more significant period. It will also help you to gain weight.
FAQs:
Can people with diabetes eat bananas every day?
We know we can not eat the same food daily. We should have diet preferences and choose different foods because each has its nutritional value, and all we need are nutrients. So, daily you will also not be willing to eat bananas. You can eat it on alternate days.
Is it OK for people with diabetes to eat bananas?
Bananas are nutritious fruit and are safe for diabetic people to eat them. But we should eat in moderation as we eat other foods with our balanced diet. And a diabetic patient can eat bananas mixed with other fruits and vegetables. They have low glycemic load values.
How many bananas can a person with diabetes eat a day?
A diabetic patient can eat 3-4 bananas per week. Indeed it is a healthy choice and the best source of fiber, with a low glycemic load.
Do bananas raise your blood sugar?
Yes, bananas instantly raise your blood sugar. This sugar is immediately bound with the fiber, absorbed, and digested correctly; because it is a simple sugar, you can take it without worrying about insulin sensitivity.
Final Words:
A diabetic patient can eat bananas because they are enriched with healthy nutrients and have a reservoir of minerals, vitamins, and fiber. A person with diabetes can eat a medium size of it. Overeating daily can be problematic. But on alternate days, it is the best recommendation. Bananas are a healthy food that improves sugar levels and stabilizes insulin sensitivity.