Those with diabetes or pre-diabetes are frequently advised to cut bananas out of their diets. “However, as a dietitian, I can confidently state that diabetics are permitted to consume bananas.” However, there are some guidelines to follow,” said Lakshita Jain, a licences clinical dietitian, professor, and diabetic educator who is also the founder of Nutr.
She went on to say that we like ripe (yellow-colored) bananas since they are easier to peel and eat. “However, the greener the banana, the less natural sweetness it contains, making it acceptable for diabetics,” Jain explained.
Which stage of the banana is healthiest for diabetics?
While green bananas are the safest, patients with well-controlled blood sugar levels can eat yellow bananas — just make sure they don’t have brown spots, which indicate that the starch in the banana has been converted to natural sugar and should be avoided by diabetics, she said.
One banana a day as a complete fruit is OK, but combining it with a source of protein is ideal. So, for example, eat a banana with sprouts or paneer. “Because banana has a glycemic index of 51, which is borderline low, many individuals avoid it entirely.” “However, when combined with other low GI foods or a protein source, blood sugar levels will not surge,”
GI stands for glycemic index, which is a measurement of how rapidly a food might raise your blood sugar (glucose). Low GI ranges from 1 to 55. The GI ranges from 56 to 69. A GI of 70 or more is considered high.
Who should stay away from it?
Patients with uncontrolled blood sugar levels or blood sugar levels greater than 300 mg/dl should get advice from their dietitians on fruit eating in general.
The final word
Diabetics should eat one banana every day (unripe or slightly ripe). Sugar levels, bone pain, PMS symptoms, muscular spasms, and blood pressure will all benefit from this. “Contact your nutritionist first if your sugar levels are uncontrolled or fluctuating,” Jain said.