• Srijita Pathak

How raw bananas can help in curing diabetes?


Diabetes mellitus, commonly known as diabetes, is a metabolic disease that causes high blood sugar. The hormone insulin moves sugar from the blood into your cells to be stored or used for energy. With diabetes, your body either doesn't make enough insulin or can't effectively use the insulin it does make.


Banana: Important for nutriition

Diabetes can be effectively managed when caught early. However, when left untreated, it can lead to potential complications that include heart disease, stroke, kidney damage, and nerve damage. Normally after you eat or drink, your body will break down sugars from your food and use them for energy in your cells.


The excess blood sugar in diabetes can wreak havoc on blood vessels all over the body and cause complications. It can severely damage the eyes, kidneys, nerves, and other body parts; cause sexual problems; and double the risk of heart attack and stroke.

Great for diabetics



Sugar content in raw bananas is really low and that's why raw bananas are great for diabetes. They have a glycemic index (GI) of less than 55, which is helpful for keeping the digestive system healthy. Foods with less GI prevent in a rapid spike in blood sugar levels

Authors of a small study in 2014 gave 250- or 500-gram (g) breakfast servings of banana to fifteen participants with type 2 diabetes and 30 with high cholesterol levels in their blood.

They found that the banana serving did not have significant effects on blood glucose directly after eating, but eating the servings every morning significantly reduced fasting blood glucose.


However, the study authors accept that a larger study would be necessary to confirm the glucose-reducing effect of bananas in a clinically useful way.


A 2017 cohort study of 0.5 million participants suggests that although lower-glycemic-index (GI) fruits are safer for people with diabetes than higher-GI fruits, both can help a person reduce the risk of diabetes developing in the first place.


The American Diabetes Association (ADA) suggest that people with diabetes should incorporate fruit into a controlled diet, such as eating a small piece of whole fruit or a half-serving of large fruit with each meal as a dessert.



Pair bananas with a “healthy” fat or protein source

Eating a banana alongside a source of unsaturated fat, such as almond or peanut butter, pistachios, sunflower seeds, or walnuts, can have a positive impact on blood sugar as well as boost the flavor.

Consider eating an under-ripe banana

Unripe bananas might release glucose at a slower rate than ripe bananas.

In 1992, an older study of ten subjects with diabetes looked at banana ripeness in regards to blood sugar. The researchers found that green or unripe bananas tended to have a slower effect on blood sugar than ripe bananas.


Unripe bananas contain more starch when compared to ripe bananas. The body cannot break down starches as easily as less complex sugars. This leads to a slower, more controllable increase in blood sugar.

Eat smaller bananas

Portion control can influence the amount of sugar a person consumes in a banana.

Bananas are available in many sizes. A person will take in fewer carbs if they choose a smaller banana.


For example, a small banana that is 6–7 inches long has 23.07 grams (g) of carbohydrates per serving, while an extra-large banana has just under 35 g of carbohydrates.

How many can you eat per day?

The answer to this question depends on the individual, their activity level, and how bananas change their blood sugar.


Some people’s blood glucose may be more sensitive to bananas than others. Knowing how bananas affect a particular individual’s blood sugar can help them manage their medicines and insulin shots, if necessary.



Nutrition

Overall, bananas are low in saturated fat and sodium, nutrient-dense, and rich in fiber.

They are also a key source of potassium, a mineral that helps balance sodium levels in the blood.

Bananas also have a good mix of other nutrients, including:

Takeaway

Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized diet plan.


A person with diabetes should include fresh, plant food options in the diet, such as fruits and vegetables.


Bananas provide plenty of nutrition without adding many calories.

For an exact diet plan, it is a good idea to speak to a registered dietitian or diabetes specialist.


When you have diabetes, it is important to keep blood sugar levels as stable as possible.

Good blood sugar control can help prevent or slow the progression of some of the main medical complications of diabetes (1Trusted Source, 2Trusted Source).


For this reason, avoiding or minimizing foods that cause big blood sugar spikes is essential.

Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, the main nutrients that raise blood sugar levels.


If you're diabetic, remember that all carb-containing foods can affect people's blood sugars differently.


Therefore, you might want to monitor how eating bananas affects your blood sugar and adjust your eating habits accordingly.

A recent study looked at the effect of limiting fruits on the blood sugar control of 63 people with type 2 diabetes (33Trusted Source).

They found that advising people to eat no more than 2 pieces of fruit per day resulted in people eating less fruit.


However, they also found that eating less fruit did not improve blood sugar control, weight loss or waist circumference.

For most people with diabetes, fruits (including bananas) are a healthy choice.

source @Medical News Today


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