Knowledge is power. But it can also be dangerous. The wrong kind of knowledge, I mean. Wrong information if you think something is true, but the truth is elsewhere.
As for bananas and diabetes, can diabetics patients eat bananas? A case of misinterpretation and lack of appropriate knowledge. But do not worry, we are here to take care of that.
Diabetes And Bananas – The Connection
The fruit is considered one of the healthiest and most powerful. What has something to do with diabetes? Why the link? Let’s take a look at diabetes: It’s a condition in which your body can not effectively use the insulin it produces. This ultimately leads to the accumulation of glucose in the blood, which leads to a high sugar content in the blood.
And now, for the compound, the average banana contains approximately 30 grams of carbohydrates. And most of these carbohydrates come from sugar. Hence the connection. The bigger the banana, the more sugar there is. So, is the banana good for diabetes? Can diabetics patients eat this fruit?
Can Diabetic Patient Eat Bananas?
A small banana contains 8% of the recommended daily dose of potassium. It also contains 2 grams of fiber and 12% of the daily value of vitamin C. More importantly, bananas are a mid-glycemic index food and therefore do not cause blood sugar spikes like other foods. “Sweet”. The trick is to have bananas with low glycemic foods or with little or no carbohydrates. These include nuts, beans, non-starchy vegetables, eggs, meat and fish.,
If you are planning a salad, take a banana with cherries, apples and grapefruit; these have a lower glycemic index. You can also add some protein and fat to every meal as it helps to keep blood sugar levels under control.
Basically, it’s the size of the serving. This is the part that matters most. Although bananas do not have a high glycemic index, it is important to limit the portion sizes. In addition, you can analyze your blood sugar level two hours after eating the fruits. This will help you determine which portion size works best and whether it works properly.
According to a study, regular consumption of bananas (or 250 grams per day) is safe for diabetic patient. It is important for diabetic patients to eat fructose fruits, and bananas are one of them. Good, then the banana for diabetic patient is completely harmless. But is it beneficial? Does consuming banana help you control diabetes?
Benefits Of Banana For Diabetic Patient
Reason why bananas can be good for diabetic patient is the presence of fiber. A US study found that fiber intake can slow digestion and carbohydrate intake, improving diabetic conditions. A study in Germany also highlighted the importance of dietary fiber for diabetes. According to the study, dietary fiber improves insulin sensitivity and modulates the secretion of certain stomach hormones, which can help treat the disease. It has also been found that diets, including foods with a low glycemic index, are good for people with type 2 diabetes. And, as we saw earlier, banana is a low glycemic index food.
2. Vitamin B6:
Bananas are also rich in vitamin B6, which has its own benefits. Diabetic neuropathy, a serious condition associated with the nervous system due to high blood sugar levels, has been linked to vitamin B6 deficiency. According to a Japanese study, people with diabetes may need to take vitamin B6 because the disease causes vitamin deficiencies. A Mexican study shows that vitamin B6 deficiency can have a negative impact on the progression of diabetes. Another study highlights the importance of vitamin B6 in the prevention of diabetes in depression. These are some of the ways bananas can be beneficial for diabetics.
3. The Resistant Starch:
In a way, bananas can be very helpful in fighting diabetes. The first of these forms is their glycemic index, which is moderate to low, which makes the fruit useful for controlling diabetes.
Banana also contains good amounts of resistant starch, which, as the name suggests, is starch that can not be broken down in the small intestine and is therefore transmitted to the colon. And, according to an Iranian study, resistant starch can improve glycemic status in people with type 2 diabetes.
Another study showed that resistant starch improves insulin sensitivity. It also helps to control peak blood sugar levels associated with meals. All of this is particularly beneficial for at-risk or diabetic patients.
In another study, resistant starch has shown promise in the treatment of chronic diseases, and diabetes is one of them. In the case of bananas, imature plants have higher levels of resistant starch. Therefore, you can also include green bananas in your diet to get the maximum benefit.
A Taiwanese study also reported that foods with a lower glycemic index are high in fiber and resistant starch and both could be beneficial for diabetes. And according to a report published by the Journal of Health, Medicine and Nursing, even banana skin has antidiabetic properties. The skin contains compounds such as pectin, lignin and cellulose, all of which have a reduction in blood glucose.
It has been found that eating whole fruits, including bananas, reduces the risk of type 2 diabetes, while fruit juices do not, as their consumption appears to increase the risk of diabetes by 21%. , On the other hand, the consumption of whole fruits reduces the risk by 7%.
And now for the most important part: how to eat it or incorporate it in your diet
How To Incorporate Bananas Into Your Diet?
• You can choose between a ripe or slightly ripe banana. But never an overripe banana.
• You can put cut bananas in a bowl of oatmeal and nuts, which makes it a nutritious breakfast.
• Look at the size of the portion. Because size are important, you can have a smaller banana to reduce the amount of sugar you eat at the same time.
• You can also eat a small fruit several times a day. In this way you can distribute the glycemic load and keep the blood sugar stable.
• Eat the fruits with other foods. You can eat it with nuts or yoghurt, which slows down the process of digesting and ingesting sugar.
• If you want a dessert, you can do the following: sprinkle cinnamon over a sliced banana. Cinnamon is rich in antioxidants and helps to regulate the insulin response and so keep blood sugar levels.
• When you end up eating a banana with a sweet dessert, you can compensate for it by reducing carbohydrates in your dinner.
Risks And Warnings
The only thing you should keep in mind is to avoid bananas altogether if you strictly follow a low carb diet to control your diabetes. Otherwise, bananas can be a healthy supplement to your diabetic diet.
However, do not forget to consult your doctor before changing your diet. He / she knows your condition better.
Contrary to popular belief, bananas are harmless to diabetics and could even help to alleviate the disease. Then, include this miraculous fruit in your diet today and live a healthy life.