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Can Diabetics Eat Bananas? This is the Rule

Bananas do contain a number of important nutrients for the body. However, this fruit that has a sweet taste makes diabetics (diabetics) worried about consuming it. Is it safe to eat bananas for diabetics? Check out the following explanation.

Can Diabetics Eat Bananas?  This is the Rule

Is it true that diabetics cannot eat bananas?

Apart from its sweet taste, bananas contain about 19-35 grams of carbohydrates, depending on their size. According to Food Data Central, 100 grams of bananas contain about 22.84 grams of carbohydrates. These carbohydrates consist of sugar, fiber, and starch.

This content is one of the reasons diabetics must pay close attention to their consumption. The reason is, carbohydrates will be broken down by the body into sugar so that it also affects a person’s blood sugar levels.

Bananas are classified as fruits that contain relatively high carbohydrates. However, bananas also contain fiber.

Research has found that fiber will slow down the absorption of carbohydrates so that drastic blood spikes can be prevented.

Not only that, this fruit is included in foods with a low glycemic index (GI). GI is an indicator to measure how quickly or slowly a food increases blood sugar levels.

Also Read: 4 Tips for Eating Rice for Diabetics to Keep Blood Sugar Stable

Bananas have a low GI value, which is 51 (scale 1-100). This means, this one fruit has little possibility of causing a drastic spike in blood sugar.

On the contrary, eating bananas for diabetes brings its own benefits. This is stated by a study published in Indian Journal of Experimental Biology year 2014.

In that study, participants were given 250-500 grams of bananas for breakfast for 12 weeks. As a result, there is a decrease in blood sugar levels in people with type 2 diabetes and high cholesterol.

Even so, other research still needs to be done to find out the effects of eating bananas for diabetes.

Before Eating Bananas, Diabetics Must Pay Attention To This

Eating bananas for diabetes is actually okay to do. It’s just that, you need to be careful in consuming it.

Eat bananas along with sources of unsaturated fats, such as almonds and sunflower seeds. Unsaturated fats have a positive effect on blood sugar and can help improve the taste of fruit.

Apart from that, you can also eat it with a protein source—such as Greek yogurt—so that you feel full longer. This is good for diabetes weight loss, as well as helping to improve blood sugar regulation.

Also Read: Can Diabetics Eat Mangoes? Check the Rules

You also need to pay attention to the type of banana that will be consumed. It is important to know, unripe bananas are a safe type of banana for diabetes because they contain more starch.

The starch will make bananas digest more slowly than ripe bananas, which can prevent sudden spikes in blood sugar.

Not only choose raw bananas, you also have to limit consumption. Choose fruit that is small and in reasonable portions.

Regarding the amount of consumption of bananas for diabetes that is safe, you should consult your doctor first. The reason is, everyone’s safe limits will be different.

  1. Anonymous. 2020. Banana, Raw. (Accessed December 22, 2022).
  2. Atkinson, Fiona S. 2008. International Tables of Glycemic Index and Glycemic Load Values: 2008. (Accessed December 22, 2022).
  3. Cressey, Ratchada, et al. 2014. Daily Consumption of Banana Marginally Improves Blood Glucose and Lipid Profile in Hypercholesterolemic Subjects and Increases Serum Adiponectin in Type 2 Diabetic Patients. (Accessed December 22, 2022).
  4. Hodgson, Lisa. 2021. How Bananas Affect Diabetes and Blood Sugar Levels. (Accessed December 22, 2022).
  5. Latimer, James M. & Haub, Mark D. 2010. Effects of Dietary Fiber and Its Components on Metabolic Health. (Accessed December 22, 2022).
  6. Nall, Rachel. 2022. Can People with Diabetes Eat Bananas? (Accessed December 22, 2022).
  7. Phillips, Katherine M., et al. 2021. Dietary Fiber, Starch, and Sugars in Bananas at Different Stages of Ripeness in the Retail Market. (Accessed December 22, 2022).
  8. Shenai, Aditi. 2022. Is Banana Good for Diabetes? Find Out. (Accessed December 22, 2022).

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