Bananas are one of the most popular fruits in the world. And it’s no surprise that bananas have many benefits.
Bananas are one of the most popular fruits in the world.And, unsurprisingly, they are packed with benefits, high in potassium, dietary fiber, antioxidants, vitamin B6 and vitamin C.
But what not everyone knows is that you don’t have to wait until they’re ripe to eat them. Green leafy vegetables are also useful.Very suitable for people with diabetes.
As if that wasn’t enough. So are bananas. They are one of the easiest fruits to eat. You can go anywhere because it’s very easy to move. And you don’t need any utensils or cutlery to eat. Also, if you’re eating out, Bananas are a very convenient fruit because they don’t make your hands dirty or smell like oranges, for example.
People with diabetes should keep their blood sugar levels as stable as possible. Good blood sugar control can help prevent or slow the progression of some important medical complications. of diabetes. For this reason, it is important to avoid or reduce the consumption of foods that cause blood sugar to spike.
Even though it is a healthy fruit But bananas are quite high in carbohydrates and sugar. which is the main nutrient in increasing blood sugar levels So, is it good to eat bananas when you have diabetes?
What do bananas give?
A medium sized banana contains:
- 105 calories
- Carbohydrates 27 grams
- 3 grams of fiber
- Vitamin C 10 mg
- Potassium 422 mg
- 88 grams of water
As you can see Bananas are rich in carbohydrates and sugar. which is a nutrient that causes blood sugar to rise But bananas also contain dietary fiber, which is important if you have diabetes.
- can Delayed digestion and carbohydrate absorption
- Prevent sugar spikes in the blood
- Improves overall blood sugar control
Bananas are, of course, famous for their high potassium content. Let’s look at some of them. The most important benefits of potassium : :
- Reduce the risk of cardiovascular accidents.
- Lower blood pressure
- Reduces the formation of kidney stones.
- Promotes bone and muscle strength
Bananas are also rich in antioxidants which are believed to Prevents the development of type 2 diabetes.as well as other chronic diseases such as certain types of heart disease and some types of cancer
Bananas also contain fiber. It is also rich in starch that is resistant to disease. Therefore, it is a good option for diabetics..
What is resistant starch?
Powder resistant Long chains of glucose that work very similar to fibers.. It is called resistance because Resists digestion in the upper part of the stomach. Prevent blood sugar levels from rising..
Studies have shown that this resistant starch It improves insulin sensitivity and reduces inflammation in people with type 2 diabetes..
Powder is also resistant. Effective with the second mealThis means that if you eat a resistant starch food at breakfast, like a banana, it will help prevent sugar spikes in the next meal.
Is it good to eat green bananas?
Interestingly, unripe bananas contain less sugar and vice versa. They contain more dietary fiber in the form of resistant starch and pectin.Because of this, bananas can be classified on a glycemic index of between 42 and 62. The riper it is, the higher the sugar content.. This means that green bananas increase insulin sensitivity due to the presence of resistant starch.
Green bananas are also a natural remedy for diarrhea and other intestinal problems. Helps nourish the intestinal lining, helping the body absorb nutrients better.Especially calcium because it contains fatty acids.
When talking about bananas Size matters.
If banana ripeness matters The size of the banana is also important. The larger it is, the higher the sugar content.
Glycemic load is a measurement tool that describes carbohydrate content in relation to portion size and how quickly blood sugar rises. Larger bananas contain more glycemic load and have a greater impact on blood sugar levels..
However, although bananas are considered healthy and safe for diabetics, But it might not be a good choice if you’re on a low-carb diet. Even a small, unripe banana has at least 22 grams of carbohydrates.
Bananas and Diabetes
If you have diabetes Nutrition is a very important issue. Which is why it is advisable to follow some common sense guidelines. Especially with fruit This is because many fruits have a high sugar content. Bananas in particular are beneficial to our health, which is why they must be included in the diet. If you have diabetes and like bananas Follow these simple instructions:
- If you have diabetes and want to eat a banana. Stick to green and natural.There are many ways to eat bananas, such as drying them, frying them, eating them as chips, etc. But these processed forms are often not healthy as they may contain added sugar or may be cooked in oils that are high in saturated fat.
- Balance your fruit intake. Eat fruit throughout the day to maintain stable blood sugar levels.
- Choose a banana with a head.. In selecting bananas Choose the smallest and least ripe bananas as they will have the least amount of sugar.
- Combined with protein and healthy fats.For example, cut a banana into chunks or chunks and mix it in a bowl with plain Greek yogurt for an extra boost of protein and healthy fats. This combination lowers blood sugar levels and keeps you fuller longer.
As always, it is worth remembering that in case of any illness You must always follow your doctor’s instructions.Especially when making dietary changes. Your trusted doctor should always have the most up-to-date information. So if you don’t eat bananas regularly and want to introduce green bananas into your diet. You should consult your doctor as he or she will need to evaluate you based on your type of diabetes.