Bananas and diabetes
Bananas have gained a bad reputation for increasing blood sugar levels in people with diabetes. However, it is not completely true. Although a medium-sized banana has 22 grams of carbohydrates and a sweet flavor, there’s a lot more in bananas that would attenuate these negatives.
Bananas are rich in phytochemicals
Nearly all fruits have phytochemicals that lower your risk of heart disease, cancer and stroke. Because diabetes is linked to an increased risk of heart disease and other problems, people with diabetes should consume bananas in moderation.
Green bananas contain resistant starch
The carb content of bananas often varies with ripeness. Green, unripe bananas have less sugar and more resistant starch than yellow bananas.
Resistant starch is resistant to digestion in the upper digestive system, which means that it acts similarly to fiber. As a result, it does not cause a spike in blood sugar levels. The glycemic index (GI) of green bananas is about 30 to 50.
Moreover, green bananas are gut-microbe friendly and help you better manage diabetes. Studies have shown that resistant starch is more likely to help people with type 2 diabetes by improving insulin sensitivity and reducing inflammation. There hasn’t been much research about the role of resistant starch in type 1 diabetes.
Bananas contain fiber that promotes satiety
A medium-sized banana contains three grams of fiber. Dietary fiber should be included in your diet because it confers many benefits. Some of the benefits of dietary fiber in people with diabetes include
- It slows digestion and the absorption of carbohydrates.
- It reduces overall blood sugar spikes and manages diabetes well.
Bananas have a low-to-medium glycemic index
Glycemic index (GI) is a value assigned to food depending on how rapidly or how slowly it increases blood glucose levels.
There are three types of GI
- Low GI:55 or less
- Medium GI:56 to 69
- High GI:70 to 100
Foods that have a lower GI are absorbed slowly and cause a gradual change in blood sugar levels.
Bananas have a GI of 42 to 62, depending on the ripeness. It is always preferable for people with diabetes to eat bananas that are slightly green because they have a lower GI compared to overripe bananas.
Bananas are rich in vitamin B6
Vitamin B6 plays a pivotal role in the prevention of diabetes-related complications such as
Bananas are packed with potassium
If you have a low potassium level, your body makes less insulin, causing your blood sugar levels to spike. Studies have revealed that people with low potassium levels are more susceptible to type 2 diabetes than those with normal potassium levels. It is not known whether a low potassium level directly causes diabetes. Still, it might be prudent to test your potassium levels if you are at risk of developing diabetes.
Bananas have antioxidants
Studies have shown that antioxidants have a protective effect against type 2 diabetes development because they impede the formation of free radicals. However, more research is required to prove the efficacy of antioxidants against type 2 diabetes.
Excess antioxidants are not recommended.
If you have diabetes and wish to include bananas in your diet, remember the following guidance
- Eat a smaller banana to reduce your sugar intake.
- Always eat a firm, ripe banana. Do not go for overripe bananas.
- Avoid drinking banana milkshakes or smoothies.
- Eat bananas with other protein or healthy fats.
- Spread your fruit intake out throughout the day.
- Avoid eating fruit immediately after meals. Have it as a mid-meal snack.
FAQs
Takeaway. A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
Which is better for a diabetic banana or apple? ›
Hmm, when it comes to choosing between an apple and a banana for diabetic people, it's not necessarily about one being better than the other. Both fruits can be a healthy choice, as they are low in calories and high in fiber, which can help regulate blood sugar levels.
What is the best fruit for diabetics? ›
Top Fruits for Diabetics
- Apples. According to the American Diabetes Association, the GI of an apple ranges from 32 to 38. ...
- Berries. Berries, such as blueberries, blackberries, raspberries, and strawberries, have a GI range of 28-40. ...
- Kiwi. ...
- Citrus fruits. ...
- Avocados. ...
- Apricots. ...
- Peaches. ...
- Cherries.
Because a banana's starch is converted to sugar as it ripens, very ripe bananas have the most significant impact on blood sugar: Their GI can jump into the mid-range at 57, making them a bit more likely to trigger a spike.
How many bananas can a Type 2 diabetic eat a day? ›
People with diabetes can eat 1-2 medium-sized bananas a day. You can also follow the given tips to minimize their effect on your blood sugar levels: Eat a smaller banana to reduce your sugar intake. Try eating less ripened bananas, so the sugar is slightly on the lower side.
What time of day should a diabetic eat a banana? ›
Eat it After a Meal
Eating a banana after a meal can be a great way to minimize blood sugar spikes. The American Diabetes Association recommends eating a small piece of fruit for dessert after a meal balanced with starch, protein, non-starchy vegetables, and healthy fats.
Is peanut butter good for diabetics? ›
Individuals with diabetes need foods that can help manage blood sugar and weight. Peanuts and peanut butter can be a powerful ally to reaching success. Peanuts and peanut butter have a low glycemic index, which means they don't cause blood sugar to rise sharply.
Can bananas lower blood sugar quickly? ›
Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health. Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream.
What is the best meat for diabetics? ›
Beef, pork, veal and lamb
- Select or Choice grades of beef trimmed of fat including: chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak or tenderloin.
- Lamb: chop, leg or roast.
- Veal: loin chop or roast.
- Pork: Canadian bacon, center loin chop, ham or tenderloin.
The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
Summary. No single drink can lower your blood sugar. But drinks with little or no sugar are good replacements for sugary drinks like sodas, energy drinks, and flavored coffees. Also, research suggests that green tea, milk, and kefir may help you control your blood sugar in the longer term.
What fruit does not spike blood sugar? ›
As sweet as they taste, strawberries contain the lowest amount of sugar per serving. Research shows they help the body better use insulin, lowering the amount needed to manage your blood sugar after a meal. Raspberries are also loaded with fiber and low in sugar.
What fruit keeps your blood sugar below 100? ›
Citrus fruits
Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties ( 53 ). Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes ( 54 , 55 , 56 , 57 ).
What should I eat if my sugar is high? ›
5 Superfoods to Lower Your Blood Sugar
- Berries. Don't make your trip to the store fruitless. ...
- Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
- Leafy greens. ...
- Non-starchy vegetables. ...
- Whole grains.
10 Worst Foods for Your Blood Sugar
- KETCHUP. ...
- WHITE PASTA. ...
- BAGELS. ...
- ARTIFICIAL SWEETENERS. ...
- FRUIT JUICE. ...
- ENERGY BARS. ...
- LOW-FAT SWEETENED YOGURT. ...
- SPORTS DRINKS AND ENERGY DRINKS. Energy drinks and sports drinks carry all the woes of fruit juice with the added no-no of more sugars.
One medium banana (about 126 grams) contains 29 grams of carbs and 112 calories. The carbs are in the form of sugar, starch, and fiber ( 3 ). A medium banana contains about 15 grams of sugar ( 3 ). Bananas do contain simple carbs, which can cause blood sugar levels to rise more than other nutrients.
What fruit reduces blood sugar? ›
Berries. Don't make your trip to the store fruitless. Dad jokes aside, foods like blueberries provide fiber and antioxidants known to lower blood sugar and inflammation. Similarly, one study found strawberries reduced diabetes complications like kidney disease and nerve damage.
