Is Banana Good For Diabetes?

Introduction

People with diabetes must always be careful about the food they eat. While vegetables, fruits and whole grains form an integral part of a diabetes diet, most meal plans are customised to each individual based on their blood sugar levels, age, and other lifestyle factors.

Talking of vegetables and fruits, we know how nutrient-loaded these food groups are! However, people with prediabetes and diabetes must avoid starchy vegetables and fruits with a high glycemic index.

What can we then say about a staple fruit that is affordable and readily available in India- the humble banana? Is banana good for diabetes? Let’s find out!

Fun fact: Did you know over 300 varieties of bananas are cultivated worldwide, but only 15-20 are commercially grown in India?

Nutritional Value of Banana

Talk of the banana and one of the first nutrients that come to mind is potassium. The fruit is a storehouse of potassium and is highly recommended for people with high blood pressure.

Here’s what the nutritional value and profile of the banana (ripe Musa paradisiaca) look like:

Bananas are also a rich source of vitamins B6 and C.

There’s a lot of confusion over the safety of consuming bananas by people with diabetes and prediabetes. Does banana affect your blood sugar levels? The answer to this question lies in the banana’s glycemic index.

The glycemic index (GI) of a food item measures the rise of blood sugar levels after eating it. A food with a glycemic index (GI) of 55 or less is said to be low and will not raise blood sugar levels significantly.

According to the International Glycemic Index Database, ripe bananas have a low GI of around 48 to 51. Slightly under-ripe bananas have a lower GI of around 42. Though bananas have a slightly higher content of carbohydrates, these carbs are resistant to starch (in raw bananas).

Resistant starch is not broken down in the small intestine and therefore does not cause a spike in blood glucose levels. This starch also digests slowly, keeping you full for a longer time.

Benefits of Eating Banana

Due to the several nutrients present in the banana, the fruit offers several health benefits. These include:

• Good for heart health: Since bananas are an excellent source of potassium, they are heart-healthy foods. They help regulate blood pressure and lower the risk of heart disease.
• Promote digestion: The high fibre content in bananas promotes healthy digestion and regularises bowel moments. It is an excellent remedy for preventing constipation, reducing acid reflux and ulcers.
• Provides energy boost: Being a good source of healthy carbohydrates, bananas provide an instant energy source. The Vitamin B6 in them also helps convert food into energy and enhances brain function.
• Supports the immune system: Bananas are rich in vitamin C, a powerful antioxidant that supports the immune system.
• Promote healthy skin: The vitamin C in bananas also helps boost collagen production, a protein essential for healthy skin and hair.

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Is Banana Good for Diabetes?

Despite their low GI and GL, bananas have a high carbohydrate content. So, people with diabetes must consume this fruit only after consulting their nutritionist and diabetologists.

Since bananas are restricted in the diets of people with prediabetes and diabetes, it is advised to consume them in moderation.

The ADA recommends people with diabetes can incorporate fruits with low GI into their diet, provided they consume a well-rounded diet and the fruit in small quantities.

Tips to Include Bananas Safely in a Diabetes Diet

If you are allowed to eat bananas in your diabetes diet, here are some healthy ways of incorporating them into your meals:

• Combine banana with a healthy fat or protein source like walnuts, sunflower seeds or yoghurt
• The glycemic index of bananas increases as it ripens. So, eating an unripe banana in stir-fries or curries is safer than consuming the ripened fruit with a higher GI.
• Ensure portion control or pick smaller bananas
• They can be a healthier alternative to sugars in baked goods

FitterTake

Bananas are versatile, affordable, and easily available all over India. They are loaded with nutrients like vitamins, minerals, and fibre and also have a low GI.

However, due to their high carbohydrate content, it is best to consult your nutritionist before including them in your diabetes diet. It is also important to understand how bananas affect your blood sugar levels.

We understand how important your diet is when you have prediabetes and diabetes.

That’s why Fitterfly offers a comprehensive, technology-driven and science-backed Diabetes Care Program.

Need more information about our diabetes program? Speak to us today! or call us on 08069450746 to know more.