Are bananas good for diabetics? Is its consumption safe for diabetics? People with diabetes often ask these questions.
A person should carefully consider the contents of each meal with diabetes. Although fruits and vegetables contain vital nutrients, some can spike blood sugar levels. People with diabetes can eat bananas in moderation.
Experts recommend that diabetes patients should use the glycemic index (GI) to determine the impact of a food type on blood sugar levels. Based on this ranking system, it’s possible to gauge the speed with which certain carbohydrates are absorbed into the bloodstream.
Foods with a GI lower than 55 have a low GI. Ripe bananas have a score of 51 in the international GI database. So, these fruits are low in GI. Nevertheless, diabetics should be careful about portion sizes.
Diabetics and bananas
Bananas contain fibre, vitamins, and minerals, which makes them one of the healthiest foods one can consume. People with diabetes can benefit from the vitamin, mineral, and fibre content of bananas as long as they do not eat excessive amounts.
In a small study carried out in 2014, researchers gave breakfast servings of bananas to 15 participants with type 2 diabetes and 30 participants with high cholesterol levels.
Researchers found that its servings did not significantly affect blood glucose after consumption, but eating these fruits every morning significantly reduced fasting blood glucose levels.
The authors admit that a larger study is needed to confirm bananas’ glucose-reducing effects in a clinically useful manner.
The study of 0.5 million participants in 2017 suggests that although low-glycemic-index (GI) fruits are healthier for people with diabetes, they both may help a person reduce the risk of developing diabetes for the first time.
According to the American Diabetes Association (ADA), Americans with diabetes are advised to eat at least a small piece of whole fruit or a half-serving large fruit as a dessert with each meal.
How many bananas can you eat in a day?
The answer may vary depending on the individual, their activity level, and how bananas affect their blood sugar. However, it is safe for diabetics to consume these fruits in well-controlled amounts.
The blood glucose levels of some people may be more sensitive to bananas than others. A person who understands how this fruit affect blood sugar can better manage their medications and insulin shots.
You should consult a doctor or registered dietician if you want to include it in your diabetes meal plan.
Tips on diet and safety
If you have diabetes, you may find these tips helpful in incorporating bananas into meal and snack times.
- When eating this fruit, pair it with a protein or fat source that is “healthy.”
- Eat an under-ripe banana
- Smaller bananas are better
When eaten in moderation as part of a balanced, individualized diet plan, bananas are healthy and nutritious fruit for people with diabetes.
Those with diabetes should add fresh plant foods like fruits and vegetables to their diet.
It is possible to get plenty of nutrition from these tasty fruits without consuming many calories. You should consult a registered dietitian or diabetes specialist if you want an exact diet plan.