The Effect of Banana On Diabetes and Your Blood Sugar Levels

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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