Diabetics are keen to maintain the stability of blood sugar levels as much as possible, as this prevents it from rising or even dropping suddenly, and thus preventing exposure to various complications.
Foods play a big role in controlling blood sugar level, and diabetics usually look for fiber , which slows the absorption of sugar into the blood, and is often found in fruits and vegetables.
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One of the useful fruits for diabetics is bananas, but there are controls that must be adhered to when eating them, especially since it contains a high percentage of carbohydrates and sugar, which are the main nutrients that raise blood sugar levels, and this is what we present to you in the following lines, according to what was stated in ” healthline”.
First, bananas contain carbohydrates
Bananas contain carbohydrates that raise blood sugar. One medium-sized banana (about 126 grams) contains 29 grams of carbohydrates, 112 calories, and 15 grams of sugar, which makes diabetics afraid to eat it.
Bananas are rich in fiber
- But the good news is that bananas also contain fiber, which may reduce blood sugar spikes. One medium banana has 3 grams of fiber.
Diabetics should eat adequate amounts of dietary fiber due to its health benefits, as it helps in slowing down the digestion and absorption of carbohydrates.
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Unripe bananas contain resistant starch
- The type of carbohydrates in bananas depends on the ripeness. Green or unripe bananas contain less sugar and more resistant starch, which are long chains of glucose (starch) that are “resistant” to digestion at the top of the digestive system, meaning they work better. Similar to fiber and will not cause a spike in blood sugar levels.
- It may also help boost the efficiency of beneficial gut bacteria that have been linked to better metabolic health and better blood sugar management, as well as being helpful in improving insulin sensitivity and reducing inflammation.
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Banana size matters
- Ripeness is not the only factor when it comes to the amount of sugar in a banana. Size is also important. The larger the banana, the higher the proportion of carbohydrates in it. This means that larger bananas will have a greater impact on the blood sugar level, so it is better to rely on a medium-sized fruit.
The question remains… Are bananas safe for diabetics?
- Most general diabetes dietary guidelines recommend a healthy, balanced diet that includes fruit, because eating fruits and vegetables is associated with better health and a reduced risk of diseases, such as heart disease and some types of cancer.
- Unlike refined sugar products like candy and cookies, the carbohydrates in fruits like bananas come with fiber, antioxidants, vitamins, and minerals.
- More specifically, bananas provide fibre , potassium , vitamin B6 and vitamin C, and also contain some antioxidants and beneficial plant compounds .
Banana eating regulations
When eating bananas , it should be considered as part of a healthy eating plan, to reduce its effect on the blood sugar level, and these controls must be observed:
- Eat a smaller banana to reduce the amount of sugar you eat in one sitting.
- Choose an overripe banana that has a slightly lower sugar content.
- Consider fruit as a meal and calculate its calories and sugar level.
- Eat bananas with other foods, such as nuts or full-fat yogurt, to help slow the digestion and absorption of sugar.
- Monitor how eating bananas affects your blood sugar and adjust eating habits accordingly.