Three benefits of bananas for diabetes

Ripe bananas have a glycemic index ranging from 48-62, eating a lot can increase blood sugar levels. However, if used properly and in appropriate amounts, this nutrient-rich fruit can bring many health benefits to people with diabetes.

Rich in fiber

In addition to starch and sugar, a medium-sized banana also contains 3 g of fiber, which aids in slowing the digestion and absorption of carbohydrates, helping to prevent blood sugar spikes and improve overall blood sugar control. Green bananas have a glycemic index of about 38-50, which is in the low group. If steamed, braised with fish or made into a salad, it can add plenty of fiber for diabetics without worrying about affecting blood sugar levels.

Rich in resistant starch, improves insulin

Resistant starch is a type of carbohydrate that is not digested in the small intestine but passes into the colon, acting similar to soluble fiber. They can help nourish beneficial intestinal bacteria, support blood sugar control, increase insulin sensitivity and contribute to weight control, which is beneficial for diabetics.

Bananas contain large amounts of resistant starch and the total amount varies depending on the type of banana. Green or unripe bananas contain less sugar and more resistant starch. Ripe (yellow) bananas contain less resistant starch than green bananas.

Reduce inflammation

Diabetics have a higher risk of heart disease than normal people, because they often come with problems such as high blood pressure and high blood fat. Bananas contain natural antioxidants that can protect the body from free radical damage. Potassium in bananas supports heart health and reduces the risk of diabetes complications.

Bananas are rich in vitamin B6. This vitamin participates in more than 100 enzymatic reactions in the body important for nervous system development, immune function and protein metabolism. People with diabetes can eat bananas every day, but need to adjust the appropriate amount (about half or a whole fruit) based on the total amount of carbs consumed per day and level of physical activity. You should consult a nutritionist for advice on appropriate portions.

Enjoy bananas along with healthy fats and protein to reduce blood sugar response. For example, add a banana to a smoothie that contains chia seeds or flaxseeds. Have an egg salad for breakfast followed by a banana or make chocolate peanut butter oatmeal for breakfast or eat a handful of nuts with a banana. You should choose fruits that are not fully ripe because they have more resistant starch and less sugar. Choose small bananas such as areca bananas to reduce the impact on blood sugar.