Diabetes patients are generally advised to avoid consuming bananas. It is because of the myth that bananas could be harmful to them. Unlike what is believed, bananas are rich in potassium and aid in controlling blood pressure which further keeps the heart healthy.
Besides, the fruit also contributes to lowering the risk of stroke while keeping our bones healthy. A rich source of prebiotics, bananas are also packed with a number of vitamins and minerals.
Are Bananas Good for Diabetics?
The benefits of bananas for diabetes patients depend on their ripeness. While green or unripe bananas can improve overall metabolic health, fully ripe bananas are not as healthy as believed. The unripe bananas contain more resistant starch and less sugar. They are resistant to digestion in the small intestine and thus, ferment in the large intestine, further feeding good gut bacteria. On the other hand, regular bananas cause blood sugar levels to rise faster.
How Many Bananas Can a Diabetic Eat in a Day?
According to Kamini Sinha, dietician and founder of Diet Mantra, Noida, diabetic patients can also eat bananas but need to ensure the amount of intake. Since the glycemic index of bananas is low, it does not cause any harm to diabetic patients. People with diabetes can consume 1-2 medium-sized bananas a day. However, those experiencing blood sugar fluctuations should consume bananas only after consulting a dietitian or doctor.
Meanwhile, there are some tips that can be followed to minimise the effect of bananas on your blood sugar levels:
Eat a smaller-sized banana to ensure a lesser sugar intake.
A less-ripened banana could help in keeping control of sugar consumption.
Limit your fruit intake and spread it throughout the day to keep your blood sugar levels stable.
Consuming bananas along with a protein source like nuts, yoghurt, sunflower seeds, or peanut butter can relax the process of absorption of sugar.
