Bananas, a widely recognised and versatile fruit, are celebrated for their nutritional value and health benefits. They are available all year and can be consumed in any form. You can have it as fruit when ripe or as a vegetable in raw form. Moreover, you can also consume its flowers, leaves, and stems in various ways.
However, what makes it the most useful item on the platter is its nutritional benefits. Packed with essential vitamins like vitamin C and B6, as well as minerals like potassium and manganese, bananas contribute to overall well-being. Their high potassium content supports heart health and helps regulate blood pressure, while vitamin B6 aids in energy metabolism and cognitive function. Bananas are a convenient source of dietary fibre, aiding digestion and promoting a feeling of fullness. Additionally, the natural sugars found in bananas, primarily fructose and glucose, provide a quick and sustained energy boost, making them a favourite snack among athletes and those needing a midday pick-me-up.
Despite their high nutritional value, bananas are often refused by diabetics. This is due to their relatively high carbohydrate content, primarily in the form of natural sugars like fructose and glucose. While bananas also contain dietary fibre and important nutrients, their glycemic index (GI) is moderate to high, meaning they can cause a quicker and larger spike in blood sugar levels compared to some other fruits with lower carbohydrate content. However, moderation is key, and incorporating small portions of bananas into a well-balanced meal plan may still be possible for some individuals with diabetes, especially when combined with sources of protein or healthy fats to slow down the absorption of sugars.
Phytochemicals lower the risk of heart disease, cancer, and stroke. Bananas contain phytochemicals. Since diabetics are prone to heart disease, they should consume bananas in moderation. Moreover, the carb content in bananas varies with ripeness. Green and ripe bananas have less sugar and more resistant starch than yellow bananas. According to Medical News Today, the resistant starch in unripe bananas is a type of starch molecule that resists digestion, resulting in a slower and more manageable increase in blood sugar.
Dr. B.K. Roy, Consultant Diabetes Thyroid Hormone Specialist at Apollo Hospital Noida, stated in the YouTube channel named ‘Diabetes Thyroid Hormone Centre Delhi’ that "the unripe banana has a glycemic index of 30, if medium ripe, the glycemic index is around 40, and if ripe, it is around 51." "Diabetics can consume small, ripe bananas, however, in moderation," he added.
2 Ways To Consume Bananas Without Risk
If you’re a diabetic and want to consume bananas in the best possible way without any risk, try out these two possible ways:
- Banana Tea
For this drink, you have to boil a whole banana in water to extract all its nutrients and discard the carbs. They strain the tea and consume it hot. Through this, you can enjoy all the benefits of bananas without adding excess sugar to your diet.
- Raw Banana
Health experts suggest that raw bananas have a low sugar content, making them a safe food for diabetics. As per the study by the University College Dublin in Ireland, resistant starch found in bananas may help control blood sugar levels and support gut health. Besides, green bananas with resistant starch are more likely to help people with type 2 diabetes by improving insulin sensitivity and reducing inflammation.