Bananas for diabetes, is it safe to eat?

If you have diabetes, you may have heard that bananas are too sweet or too high in sugar. Moreover, bananas also have high carbohydrate levels so they can increase blood sugar levels in the body. So, is it true that bananas should not be given to diabetics?

Bananas are fine for diabetics, as long as …

The carbohydrate content in bananas will be converted into glucose in digestion. With the help of insulin, this glucose will provide energy for activities.

Unfortunately, diabetics have insulin hormone disorders. As a result, it is difficult for glucose to be converted into energy and becomes high in levels in the blood.

One banana usually contains about 30 grams of carbohydrates. This amount is equivalent to the carbohydrate content on 2 pieces of bread.

So, are bananas a taboo food for diabetics? Actually, bananas can be used as fruit for diabetes, both for people with type 1 and type 2 diabetes.

However, if you want to eat bananas, a person with diabetes must be able to measure the total amount of carbohydrates they consume.

Understand the amount of carbohydrates in bananas

If you are served breakfast, one or two pieces of white bread and one banana, you can eat bananas and sandwich simultaneously. However, don't spend it all at once.

Assume that your daily carbohydrate intake is only 45 grams. You can eat 2 pieces of white bread containing 30 grams of carbohydrates and 15 grams of half a banana. This provision applies otherwise, one half banana whole sandwich.

The American Diabetes Association (ADA) recommends and allows diabetics to eat bananas as long as the dose and carbohydrate content are not excessive. The recommended serving size for diabetics to eat bananas is one small banana which is no more than 15 cm long.

A banana of that size alone contains 19 grams of carbohydrates, which is also the ⅓ measure of carbohydrate intake that diabetics must adhere to.

Also pay attention to how to eat it

Ideally, bananas are consumed whole or in pieces, especially for diabetics. Why is that?

Reporting from Diabetes UK, fruit that is processed into juice orsmoothie should be avoided by people with diabetes. This is due to fruit juices andsmoothiehas a less dense shape, so you are likely to drink more juice in less time. This means that the intake of calories and carbohydrates will be greater.

In addition, fruit that has been processed into juice orsmoothiedoes not have the equivalent of a whole fruit due to its reduced fiber content.

In fact, bananas are also beneficial for people with diabetes

Even though they are quite high in carbohydrates, in fact bananas also have a myriad of health benefits, including for diabetics

Bananas are low in calories and are a good source of nutrients. In bananas there are potassium, fiber, vitamin B6, vitamin C, and manganese.

By eating bananas regularly, you can reduce your risk of developing other chronic diseases, especially those related to complications of diabetes.

The high fiber content in bananas can also prevent sudden increases in blood sugar, especially for diabetics. In one banana, there are about 3 grams of fiber.

Fiber is very important for diabetics because it helps slow down the digestive process, so that the absorption of calories can also be controlled. This can prevent an increase in blood sugar and control diabetes symptoms.

Also pay attention to the glycemic index of foods

In keeping blood sugar levels normal, diabetics must also pay attention to the glycemic index in the food they eat. Foods with a low glycemic index will not make blood sugar levels spike suddenly, and vice versa.

Banana is a fruit that is classified as having a medium glycemic index. Green bananas are highly recommended for diabetics, because their glycemic index is lower than ripe yellow bananas.

Some examples of other foods that are low on the glycemic index are nuts and vegetables. Meat, fish, poultry, cheese and eggs are also examples of foods that are low in carbohydrates. Meanwhile, fruits that have a low glycemic index other than green bananas are raw apples, cherries and grapefruit.

Diabetics also need to eat some protein and fat foods everyday. This will help lower blood sugar levels so that you don't use too much carbohydrates in the food you eat.

In conclusion, diabetics may eat bananas as long as the portion is adjusted to the daily carbohydrate intake. The processing also needs to be considered so that you don't lose the best benefits of the nutrients contained in bananas.