Keeping
your blood sugar levels as stable and constant as possible are quite essential
when you are diabetic. Good and effective blood sugar control can help you when
it comes to preventing or slowing the progression of a number of the major
medical complications of diabetes. Therefore, it is very important for you to
avoid or minimize diets that can lead to high blood sugar.
Bananas are very high in
both sugar and carbs (the major nutrients that raise blood sugar levels), even
though they are a healthy fruit.
Therefore, should you be
taking bananas if you are diabetic? How does this healthy fruit affect your blood
sugar?
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Bananas
Have Carbs, Which Cause Blood Sugar to Increase
Being aware of the quantity
and type of carbs in your diabetic diet is pretty important if you have
diabetes. This is due to the fact that carbs cause your blood sugar level to
rise more than other nutrients, meaning that they can affect your blood sugar
control tremendously.
The body produces insulin in
people who are non-diabetic when blood sugar rises. It helps the body to remove
sugar out of the blood into the cells where it is stored or used. But in
diabetics, this process does not work as it should. Rather, it is either that the
cells are resistant to the insulin so produced or the body doesn't produce
sufficient insulin.
If the situation is not properly
managed, this can cause high carb foods, leading to high blood sugar spikes or
constantly high blood sugar levels, which are both bad for your health.
It is noteworthy that 93
percent of the calories in bananas are from carbs and they are in the form of
fiber, starch, and sugar. A single medium-sized banana has 6 grams of starch
and 14 grams of sugar.
Bananas
Also Have Fiber, Which May Decrease Blood Sugar Spikes
A medium-sized banana has 3
grams of fiber, in addition to sugar and starch. Owing to the potential health
benefits of dietary fiber, everybody, including those who are diabetic should
eat sufficient amounts of it.
Nevertheless, fiber is
particularly essential for those who are living with diabetes because it will
slow the absorption and digestion of carbs. This can eventually decrease blood
sugar spikes and boost general blood sugar control.
Looking at the Glycemic Index
(GI) carb-containing food is a method of determining how that kind of food will
affect blood sugars. Glycemic Index ranks foods depending on how much and how
fast they increase blood sugar levels.
The Glycemic Index scores
run from 0 to 100 under the classifications below:
§ High GI: 70 to 100
§ Medium GI: 55
to 69
§ Low GI: 55 or Less
Diabetic diets that are based
on low-GI foods are considered to be especially good for those diagnosed with
type 2 diabetes. This is due to the fact that that low-GI foods are absorbed
more slowly and lead to a steadier increase in blood sugar levels, instead of
large spikes.
In general, bananas score
between low and medium on the GI scale (within the range of 42 to 62, based on
the ripeness).
The
Unripe (Green) Bananas Contain Resistant Starch
The ripeness of your banana
will determine the type of carbs it contains. Unripe or green bananas have less
sugar and more resistant starch. Resistant starches are described as long chains
of glucose (starch) resistant to digestion in the upper part of your digestive
system.
This implies that they work
in the same way fiber works, and won't cause an increase in your blood sugar
levels. Nevertheless, they may assist in feeding the friendly bacteria in your
gut, which has been associated with better blood sugar control and enhanced
metabolic health.
The
Ripeness of A Banana Determines Its Effect on Blood Sugar
Ripe or yellow bananas have
less resistant starch than the green bananas and more sugar, which is absorbed
more quickly than starch. In other words, completely ripe bananas contain a
higher GI and will make your blood sugar increase faster than unripe or green
bananas.
Portion
Size of Banana Is Necessary
When it comes to the amount
of sugar in your banana, ripeness is not the only factor. Size also matters
because, the bigger your banana, the more carbs it will contain. In other
words, a bigger banana will have a greater effect and impact on your blood
sugar level.
This portion-size effect is
referred to as the glycemic load and it is calculated by multiplying the
glycemic index of a diet by the number of carbs you will get in a serving, and
then divide that number by 100.
While a score of 20 is high,
11 - 19 is considered medium, and a score of less than 10 is considered low.
Here's the estimated amount
of carbs obtainable in the different sizes of bananas:
§ Extra large banana of 9 inches or longer: 35 grams.
§ Large banana of 8 to 8.9 inches long: 31 grams.
§ Medium banana of 7 to 7.9 inches long: 27 grams.
§ Small banana of about 6 to 6.9 inches long: 23 grams.
§ Extra small banana of 6 inches or less: 18.5 grams.
Assuming all these bananas
were completely ripe (GI of 62), it means their glycemic load for an extra
small banana would range from 11 and to 22 for an extra-large banana.
It is quite necessary and
essential for you to be aware of the size of the banana you are consuming or
eating, to make sure you don't cause your blood sugar to rise excessively.
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