Raw bananas are safe for diabetics
Highlights
- Raw bananas are rich in fibre
- They have low glycemic index
- People with weak digestive system should refrain from eating raw bananas
Raw bananas are the fibre-rich miracle food which can be great for diabetics. They help in maintaining blood sugar and also help in keeping the heart healthy. Raw bananas or green bananas are widely cultivated in southern India and are in fact used in most Indian cuisines. In Kerala, raw bananas are almost like an unavoidable ingredient. They are used in the form of stir fries and banana chips. Almost all parts of the fruit can be used in different forms and variations. Raw banana is rich in various vitamins and minerals which are essential for a healthy body.
Below are some of the health benefits of raw bananas you must know:
1. Rich in vitamins
Raw bananas or green bananascomprise most essential vitamins and minerals. Raw bananas are specifically rich in Vitamin C and Vitamin B6. Vitamin C is an essential mineral for healthy skin and hair. Vitamin C gives a boost to immune system and contains antioxidants which protect the body from damage caused by free radicals. Vitamin B6 on the other hand is responsible for converting food into energy. It is good for heart health and improves brain function.
Raw bananas are rich in Vitamin C and Vitamin B6
Photo Credit: iStock
Also read:Here's How Different Types Of Bananas Can Affect Your Health
2. Great for diabetics
Sugar content in raw bananas is really low and that's why raw bananas are great for diabetes. They have a glycemic index (GI) of less than 55, which is helpful for keeping the digestive system healthy. Foods with less GI prevent in rapid spike in blood sugar levels. Diabetes can in face include raw bananas in their daily diet.
Nutritionist Pooja Malhotra is of the belief that raw bananas are beneficial for diabetics. She says, "Raw bananas have low glycemic index because they have resistant starches that don't get digested easily. So they are better for diabetics. However, they can cause bloating and indigestion to someone who has a weak digestion."
This means that people who have a slow or a weak digestive system should refrain from eating raw bananas or eat them in limited quantities only.
Raw bananas are good for diabetics as they help in keeping blood sugar under control
Photo Credit: iStock
3. Raw bananas are rich in fibre
Raw bananas or green bananas are rich in fibre. Foods rich in fibre help in easing the digestion process. Fibre-rich foods are helpful in keeping constipation at bay. Furthermore, fibre is helpful in keeping blood sugar levels under control. Consuming raw bananas regularly can help in controlling cholesterol levels. This helps in keeping heart healthy and reduces incidence of stroke.
Also read:Going Strong On Bananas? Stop! Know The Side Effects Of Eating Too Many Bananas
4. Prevents stomach problems
Fibre content in raw bananas can be helpful in keeping many stomach problems at bay. These include problems like constipation and irritable bowel syndrome. A cup of steamed or cooked raw banana everyday can be of great help. However, avoid fried raw bananas as it merely contributes to increasing calorie intake.
5. They help in weight loss
Raw bananas are rich in fibre. Eating fibrous foods helps you keep full for longer and thus reduce appetite. People on a weight loss regime can include raw bananas in their diet as it curbs hunger and also prevents snacking on unhealthy food.
6. Good for heart health
Raw bananas are a rich source of potassium. Potassium rich foods are good for health of kidneys. Raw bananas are also great for keeping blood pressure under control.
Raw bananas help in regulating cholesterol levels and are thus good for heart health
Photo Credit: iStock
Also read:5 Problems That Bananas Can Treat Better Than Medicines
7. Gives a boost to beneficial starch
Green plantains are storehouse of resistant starch. Resistant starch is the kind of starch which is not completely broken down or absorbed. These starches don't get digested easily. They turn into short chain fatty acids by intestinal bacteria.
(Pooja Malhotra is a nutritionist based in Delhi)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Raw bananas have resistant starch, which prevents blood glucose from rising too high. Plus, eating green bananas or raw bananas are good for diabetes as they have a lower glycemic index (GI) than ripe bananas. Their GI value is 42, making them an ideal snack option for individuals with prediabetes and diabetes.
Are raw bananas good for diabetics? ›
Raw bananas also showed improved insulin sensitivity and reduced kidney and liver complications associated with diabetes during a study conducted on humans. However, if you have diabetes, it is important to stick to the doctor's advice and treatment.
Is it OK for a diabetic to eat a banana every day? ›
Individuals with diabetes can enjoy bananas and other fruits in moderation as part of a healthy, well-rounded diet. However, a person should be sure to consult a doctor or dietitian before making any changes to their diet plan, especially if they are taking medications for diabetes or other health conditions.
Do green bananas lower blood sugar levels? ›
A banana's effect on blood sugar depends on its ripeness
Green (unripe) bananas contain resistant starch, which doesn't raise blood sugar levels and may improve long-term blood sugar management. Yellow (ripe) bananas contain more sugar, so they may cause a bigger rise in blood sugar.
Which banana is best for diabetes? ›
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. If you have a low potassium level, your body makes less insulin, causing your blood sugar levels to spike.
Who should not eat raw bananas? ›
So they are better for diabetics. However, they can cause bloating and indigestion to someone who has a weak digestion." This means that people who have a slow or a weak digestive system should refrain from eating raw bananas or eat them in limited quantities only.
Is peanut butter good for diabetics? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
What fruit does not spike blood sugar? ›
Strawberries and raspberries.
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.
Is egg good for diabetes? ›
Eggs are a nutritious choice for people with diabetes
Protein-rich foods can play an important role in regulating blood sugar levels and improving glucose control. A serving of two large eggs contains 13 grams of high-quality protein, making eggs an excellent choice to include at meals and snacks.
Is watermelon good for diabetes? ›
All the biochemical analysis showed watermelon effectively protected pancreatic cells death. These results suggest that watermelon has a beneficial effect on diabetes. The hypoglycemic potential shown by watermelon might be due to the presence of some bioactive compounds in the plant juice.
Pineapple is a fat-free food that's rich in fiber and vitamins. Fiber is very important for people with diabetes because it can help to lower blood sugar, reduce cholesterol, and regulate bowel function. Unsweetened pineapple juice has a far lower GI ranking because the solid carbohydrates have been removed.
Is honey good for diabetes? ›
Different studies mentioned before show that honey consumption reduces body weight but also blood glucose in healthy and diabetic patients compared to sugar intake. A study on type 2 diabetic patients consuming natural honey shows that body weight may be reduced and blood lipids and glucose as well [31].
How to eat raw bananas for diabetes? ›
Eat greener, less ripe bananas, as they are higher in resistant starch and lower in sugar. Consume smaller bananas to lower the amount of sugar entering your blood.
What are the 5 worst foods for blood sugar? ›
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Are grapes ok for diabetics? ›
The low range of GI and GL make grapes an acceptable and desirable part of the diet of diabetic individuals. Grapes, especially darkly colored fruits, have an abundance of antioxidant molecules that have the ability to regulate insulin and glucose metabolism and oxidative stress induced in this disease.
Do bananas get more sugar as they ripen? ›
Slightly ripe and ripe bananas differed by ~1.1 g/100g in the controlled single-lot study but not among retail samples. There was a large increase in fructose, glucose and total sugar going from unripe to ripe with no differences between ripe and overripe.
Which fruit raises blood sugar the most? ›
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.
Is a banana a day too much sugar? ›
A medium banana contains 105 calories and 14 grams of sugar, per the USDA National Nutrient Database. That's less than the amount you'd get from a medium apple and more than you'd get from a cup of diced watermelon.
Can you eat bananas with metformin? ›
It's okay to eat fruits and vegetables with a higher sugar content in moderation (i.e., bananas and sweet potatoes) because natural sugars don't affect your blood sugar levels the same way as added sugars do.
