The Answer And Explanation Of “Are Bananas Good For Diabetics?”
Are bananas good for diabetics? This matter might often thought by people who suffer from diabetes or have close person who is struggling from it. If you are still not sure about it, here is the answer and explanation of that question.
Safe food for diabetes
People with diabetes need to keep their sugar level stable. Good control of blood sugar level will help in preventing or slowing the progression of several main medical complications, which usually occurs in diabetes. Therefore, it is important to minimize or even avoid foods, which can cause blood sugar spikes.
Banana is indeed a healthy fruit with lots of benefits. However, this fruit has high amount of sugar and carbs. They are actually the main nutrients, which can raise blood sugar level. Then, does it mean diabetic people are prohibited to consume banana? Below is the explanation for different condition.
Carbs in banana
Carbs has the ability to raise blood sugar level more than what other nutrients can do. It can affect the blood sugar level control greatly. If this blood sugar level rises in non diabetic people, the body will produce insulin. Then, insulin will help to move out sugar from the blood and store it in the cell for further use.
However, that process will not work the same for diabetic people, as they have problem with the production of insulin in the body. The worst case is that diabetic people’s body could not manage it properly. As a result, they will have sugars pikes or even constantly high blood sugar level.
For your information, 93% of calories found in banana come from carbs. Those carbs are in the form of starch, sugar, and fiber. One banana in medium size contains 6 grams of starch and 14 grams of sugar more or less.
In conclusion, banana, which has high carbs amount can cause blood sugar level to rise. Moreover, it has more potential than any nutrients can do. Besides that, fiber is also other nutrient having by this fruit. Even so, banana still contains some fiber, which has the potential to reduce blood sugar spikes. Diabetic people are suggested to have adequate amount of fiber, as it can give many benefits. For them, it can help to slow the digestion as well as absorption of carbs.
It is true that banana has high amount of starch. However, it actually depends on the ripeness. Unripe banana, or the green one, has less sugar. In other words, it has resistant starch in much more amount. S Starch is also known as long chains of glucose. The resistant one means that it is resistant to digestion in the upper part of our digestive system. In other words, resistant starch has the similar function to what fiber do. It will not cause a rise for the blood sugar levels.
On the other hand, it can give more benefits. One of them is to help feeding the friendly bacteria in the gut. This action is related to improving metabolic health and even having better blood sugar control. There is a study that ever tried it before.
The study used women with diabetes type 2 as the sample. The result showed that women who took supplement with resistant starch had better control of blood sugar compared to them who did not take it. The experiment was done for8 weeks. Even so, the role of resistant starch for type 1 diabetes does not seem to show the same result.
To summarize the above point, taking banana with different ripeness can give different result on diabetic people’s body. Ripe banana has higher GI level but less resistant starch. Instead, it has more sugar, which can absorb the starch more quickly. Therefore, taking ripe banana has bigger chance to rise blood sugar level.
Glycemic load (the size)
Not only that, the size of banana is also another thing that you need to consider. The bigger the size, the more carbs you will have. In other words, larger banana can give much greater effect to diabetic people for making the blood sugar level rise.
The effect caused by portion size is called as glycemic load. You can count it manually by multiplying the glycemic index of a food, with the amount of carbs present for every serving. After that, divide the result by 100. If the final result is less than 10, it can be considered as low. Result f 11 up to 19 is considered as medium. While result that is more than 20, can be considered as high.
Here is the estimation of the amount of carbs present in banana with different size. Banana with 6 inches or less size is in the extra small group. It has 18,5 grams of carbs. The small banana group consists of banana with 6 until 6.9 long. It has 23 grams. Medium banana consists of all banana with 7 up to 7.9 inches long. It has 27 grams of crabs more or less.
If you have 8 up to 8.9 inches long banana, it is included in the large banana group. In common, it has 31 grams of crabs. Last, the extra large one is for banana with 9 or longer size. It has 35 grams of carbs in common.
For your information, the number of Glycemic Index (GI)for fully ripe banana is around 62. If this number is inserted to the calculation of glycemic load, then all banana will have 11 start from the extra small one up to 22 for the extra large one. Therefore, it is important to check the size of the banana first before you eat one. Moreover if you have diabetes.
So, are bananas good for diabetics? Well, the answer cannot be a single yes or no. Sugary products such as cake and candy are definitely prohibited to take. However, the natural one, which is present in vegetables and fruit can give benefits for health. Even though banana has the potential to rise blood sugar level because of the amounts of carbs it has, banana still provide the body with fiber, minerals, and antioxidant. Just mind about the ripeness and size before consuming one.