{"id":10517,"date":"2023-07-13T14:13:19","date_gmt":"2023-07-13T08:43:19","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=10517"},"modified":"2024-01-30T12:39:27","modified_gmt":"2024-01-30T07:09:27","slug":"is-banana-good-for-diabetes","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/is-banana-good-for-diabetes\/","title":{"rendered":"Is Banana Good For Diabetes?"},"content":{"rendered":"

Introduction<\/h2>\n

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.<\/p>\n

Talking of vegetables and fruits<\/a>, 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.<\/p>\n

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\u2019s find out!<\/p>\n

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Fun fact:<\/i> Did you know over 300 varieties of bananas are cultivated worldwide, but only 15-20 are commercially grown in India?<\/i><\/strong><\/p>\n

Nutritional Value of Banana<\/h2>\n

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.<\/p>\n

Here\u2019s what the nutritional value and profile of the banana (ripe Musa<\/i> paradisiaca<\/i>) look like:<\/p>\n\n\n\n\n\n\n\n\n\n
Nutrient<\/td>\nQuantity in 100 g<\/td>\n<\/tr>\n
Total fibre<\/td>\n2.33 g<\/td>\n<\/tr>\n
Carbohydrates<\/td>\n23.41 g<\/td>\n<\/tr>\n
Calcium<\/td>\n8.73 mg<\/td>\n<\/tr>\n
Magnesium<\/td>\n43.79 mg<\/td>\n<\/tr>\n
Phosphorous<\/td>\n33.63 mg<\/td>\n<\/tr>\n
Potassium<\/td>\n335 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Bananas are also a rich source of vitamins B6 and C.<\/p>\n

There\u2019s 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\u2019s glycemic index.<\/p>\n

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.<\/p>\n

According to the International Glycemic Index Database<\/a>, ripe bananas have a low GI of around 48 to 51<\/a>. 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).<\/p>\n

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.<\/p>\n

Benefits of Eating Banana<\/h2>\n

Due to the several nutrients present in the banana, the fruit offers several health benefits. These include:<\/p>\n