Can Diabetics Eat Bananas

One medium banana (about 126 grams) has 29 grams of carbs and 112 calories. Carbs are in the form of sugar, starch, and fiber. One medium banana contains about 15 grams of sugar.

People with diabetes should try to eat as much fiber as possible because it has potential health benefits. Fiber is especially important for people with diabetes because it can help slow the digestion and absorption of carbs. Bananas may improve overall blood sugar management by reducing blood sugar spikes. Raw bananas contain less sugar and more starch. Raw bananas will be high in fiber which will not cause an increase in blood sugar levels.

Some studies have shown that the starch found in bananas is beneficial for people with type 2 diabetes, reducing inflammation while improving insulin sensitivity.

Ripeness isn't the only factor when it comes to sugar content in a banana – size also matters. The bigger the banana, the more carbohydrates you will get. This means that a larger banana will have a greater impact on blood sugar levels. This effect of portion size is called glycemic load.

To make sure your blood sugar doesn't spike too high, it's important to know the size of the banana you're eating.

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For diabetes, most doctors recommend including fruits in the diet along with a balanced diet. This is because eating fruits and vegetables leads to better health and a lower risk of conditions like heart disease and cancer.

People with diabetes are at even greater risk of these diseases, so it's important to eat enough fruits and vegetables.

In particular, bananas provide fiber, potassium, vitamin B6 and vitamin C. Therefore, including bananas is a healthy option for most people suffering from diabetes.

Still, if you want to include bananas in your diet then definitely consult a doctor.

 A study conducted in 2014 found that eating bananas every day with breakfast significantly reduced blood sugar levels in people with type 2 diabetes and high cholesterol.

However, according to researchers, further study is still needed on this. A 2017 study suggested that low GI fruits are a better choice for people with diabetes than high GI fruits.

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• Eating bananas with a source of unsaturated fat such as almonds, peanuts, pistachios, sunflower seeds, or walnuts may have a positive effect on blood sugar and enhance the flavor of the fruit.

• People with diabetes can also eat bananas mixed with curd. This will keep you feeling full longer and aid in weight loss, which may improve blood sugar regulation.
• Raw bananas keep blood sugar more balanced than ripe bananas. According to one review, as bananas ripen, their amount of enzyme-resistant starch increases and the amount of pectin, a type of fiber, decreases. For this reason, unripe bananas generally contain less sugar than ripe bananas.
• Eat small-sized bananas because the size of the banana can determine how much sugar a person consumes in the banana. For example, a small banana has about 23 grams of carbohydrates per serving, while an extra large banana has just under 35 grams of carbohydrates.

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Bananas are rich in potassium and are an important micronutrient that can support healthy blood pressure levels. In fact, one study found that frequent consumption of several types of fruits, including bananas, can lower blood pressure levels. Additionally, some research suggests that a potassium-rich diet may reduce the risk of stroke by about 25%.

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It is possible to enjoy fruits like bananas even in diabetes. Use smaller sized and less ripe bananas so that the amount of sugar in it is less. Eat it with other foods. You can also have bananas with nuts or yogurt to help slow down the digestion and absorption of sugar.