Is Banana Stem Good for Diabetes?

The banana tree is truly nature’s miracle because every part of it is useful. From the raw banana to the ripe banana, and the broad leaves which serve as eco-friendly plates, nothing goes to waste. Even the humble banana stem, which is generally overlooked, is a powerhouse of nutrition. Here comes the question, “Is banana stem good for diabetes?” Wondering how? Let us find out?

What is Banana Stem?

The banana stem is the soft inner part of the thick stalk, which supports the banana plant. Unlike a regular woody stem, it is made of many tightly packed layers. It has a mild, slightly tangy taste and a crunchy texture. This simple, edible stem is light, full of fibre and packed with amazing health benefits.  

What is the Glycemic Index of Banana Stem?

Banana stems have a low glycemic index, which ranges from 30 to 40, indicating a slow and steady rise in blood sugar levels. This makes them a suitable addition to a diabetes-friendly diet. 

And this is what makes the humble banana stem a perfect choice for anyone, especially for those managing diabetes. On that note, if you would like to learn more about diabetes-friendly foods and how to incorporate them into your daily meals, we recommend booking a one-on-one online consultation with our expert Nutritionist. They will help you gain complete clarity on your diet and guide you with a plan that truly works for your health goals. 

What is the Nutritional Value of Banana Stem? 

The nutritional value of Banana stem per 100g is approximately, based on IFCT 2017.

Banana Stem and Diabetes:

For people with diabetes, banana stems can be a good addition to the diet. It is low in sugar, high in fibre, and rich in antioxidants. This combination helps to slow down sugar absorption and prevent sudden spikes in blood glucose levels. This stem also has high water and fibre content, promoting satiety and helping to manage weight, which is key for better blood sugar control. 

Banana Stem Benefits: 

Banana stem is packed with fiber, minerals, and antioxidants, the banana stem offers numerous benefits that make it a smart addition to a balanced diet. 

• Rich in Fiber: The banana stem is rich in dietary fibre, which supports good digestion and helps prevent constipation.
• Supports Weight Loss: It contains high fiber and low calories, making it an ideal choice for people trying to lose weight. 
• Good Source of Potassium & Vitamin B6: These nutrients help in the production of haemoglobin and insulin, support nerve function and also help to maintain electrolyte balance. 
• Natural Detoxifier & Diuretic: The stem increases urine output, which helps the body flush out toxins and excess salts, supporting kidney health and urinary tract function. 
• Helps Manage Blood Pressure: As it contains potassium and acts as a mild diuretic, consuming banana stem or drinking its juice once or twice a week can help regulate high blood pressure. 

How to Include Banana Stem in Your Meal?

Below are some diabetic-friendly recipes using banana stem, which is rich in fibre, low in calories, and helps regulate blood sugar levels.

Banana Stem Salad (Koshimbir):

Ingredients:

• 1 cup finely chopped banana stem( soaked in buttermilk for 10 minutes)
• 2 tbsp grated carrot
• 1 tbsp chopped coriander leaves
• 1 green chilli
• 1 tsp lemon juice
• Salt to taste
• ½ tsp roasted cumin powder

Optional tempering: ¼ tsp mustard seeds + ½ tsp urad dal + few curry leaves (in ½ tsp coconut oil)

Method: Drain the banana stem and mix it with carrots, chillies, and coriander leaves. Add salt, lemon juice, and cumin powder. If you like, add the light tempering. Mix well and serve fresh. 

Banana Stem Stir Fry (Thoran): 

Ingredients:

• 1 cup finely chopped banana stem
  
• 2-3 tbsp small paneer cubes
• ½ tsp mustard seeds
• 1 green chilli
• 1 tsp urad dal
• A few curry leaves
• 1 tsp coconut or sesame oil
• Salt to taste

Method: Heat oil and add mustard seeds, urad dal, and curry leaves. Add the banana stem and salt, and sauté for a few minutes. Then add paneer cubes and cook for 5–7 minutes until everything turns tender. Finally, add coconut and mix well before serving.

Banana Stem & Moong Dal Curry:

Ingredients:

• ½ cup chopped banana stem
• ¼ cup yellow moong dal (soaked 15 min)
• ½ tsp cumin seeds
• 1 tomato, chopped
• ¼ tsp turmeric
• 1 tsp olive oil
• Salt to taste

Method: Heat oil, add cumin and tomato. Add dal, banana stem, turmeric and 1 cup of water. Cook until the dal is soft, and add salt. 

What are the Side Effects of Banana Stem?

• It may cause frequent urination due to its natural diuretic properties.
• Eating too much of the banana stem can lead to low blood pressure.
• It might cause gas or bloating.
• People with kidney stones or low BP should take it in moderation. 

How Can Fitterfly Support Your Health Journey Today?

At Fitterfly, we believe that managing diabetes isn’t about having strict restrictions on the food we eat, but rather about learning how to make smarter, balanced food choices every day. 

Our expert nutritionists help you discover simple, powerful foods like banana stem, which naturally support better blood sugar control, aid digestion, and promote overall wellness. 

Through personalised meal plans, 1-on-1 online consultations, and scientifically backed lifestyle guidance, we empower you to take charge of your health with clarity and confidence. Whether it is understanding what to eat, how to stay active, or how to build lasting habits, Fitterfly is here to guide you every step of the way on your health journey.

To know more about the Fitterfly Diabetes Prime Program, give us a missed call on 08068507599 and speak to our program advisors today!