Diabetes diet should also include foods that do not contribute to changes in blood sugar levels. Managing blood sugar is an important part of managing diabetes. People with diabetes often have the impression that they should not eat fruits as they contain fructose, a natural sugar found in fruit.
However, this is not true. Many fruits have a low glycemic index that does not contribute to changes in blood sugar levels. When taken in controlled doses, they can help the body in many ways, and this is true even for those with diabetes. In this article, we will talk about bananas, one of the fruits of all seasons, and the healthiest fruit for diabetics. Bananas are the most widely eaten fruit as part of breakfast. It has a delicious taste and contains carbs and sugars.
Is Banana Good for Diabetes?
Bananas tend to get a bad rap because of their delicious taste and the fact that medium-sized bananas contain about 30 grams of carb (the same amount of carb in two loaves of bread). But do you need to stay away from bananas if you have diabetes? Not really, and here are a few reasons why:
Glycemic Index (GI)
Glycemic index (GI) is a measure of blood sugar levels after eating a diet high in carbohydrates. When GI rises, it is possible that food can cause high blood sugar. Ripe bananas have 51 GI, which is considered low (55 GI or lower means that food will not raise blood sugar significantly). And the slightly unripe banana has 42 GI, which is very low. (You may want to limit eating over-ripe bananas, however, as they have a high GI of about 62).
Ways to Eat Bananas
If you enjoy eating bananas, here are some ways to add them to your diet without seeing the increase in blood sugar two hours later:
Count Your Carbs
Most people aim for between 30 and 60 grams of carb in a diet, and 15 to 30 grams of carb to get a meal. So, depending on your carb goal, you can easily incorporate bananas into your diet plan – you just need to decide how to “use” your carb portion and balance bananas with other carb foods.
Size is Important
Bananas come in all lengths; Obviously, the longer the bananas, the more calories, and carbs you will have. Also, depending on your carb goals, you can do better by eating half a banana (share that portion with your partner) or go to the Lady Finger band, which is shorter and contains about 20 grams of carb.
Add Some Fat or Protein
Reduce the increase in blood sugar from any carb diet by adding a source of fat or protein. For example, pair bananas with nut butter, a handful of nuts or seeds, an egg, or a doll of plain Greek yogurt. Heather Leonard, RD, CDE, a nutritionist and diabetes teacher in West Virginia, recommends enjoying a small slice of whole-grain banana bread by distributing cream cheese as a snack.
One of the best ways to find out how a banana affects your blood sugar is to check your blood pressure. Try a little more with bananas – change the size, ripeness, and type – and check your blood sugar within about two hours after eating one. Look for blood sugar that does not rise above 40 points and is below 180 on a two-hour mark. Finally, do not forget the power of exercise. Walking, cycling, or exercising with a video of exercise is a great way to burn calories and lower blood sugar after a meal or meal.
How many bananas can a diabetic eat in a day?
But it is rich in fibre and has a low glycemic index. Diabetics can eat banana, but in moderation.