People diagnosed with diabetes must be mindful of their diet for successful weight and blood sugar management. Most fruits, including bananas, can cause blood sugar levels to rise, interfering in the long-term management of diabetes. However, unripe or raw bananas are not harmful to people with diabetes and come with many positive health effects. They still offer the same nutrients as yellow bananas without affecting blood glucose production.
Raw bananas are better than ripe bananas as they contain less sugar and starch. The starch in bananas converts into sugar during the ripening process, which is not safe to consume for diabetes persons. Raw bananas have resistant starch, which prevents blood glucose from rising too high.
Plus, raw bananas are good for diabetes as they have a lower glycemic index (GI) than ripe bananas. Their GI value is 42, making them an ideal snack option for individuals with prediabetes and diabetes. As the ripeness of bananas increases, however, so does the GI score—ripe bananas can have a GI value as high as 62. Nonetheless, unripe bananas must also be consumed in limited portions as they tend to have more carbohydrates than other foods for diabetes. Consult your healthcare provider before making any changes to your diet plan.
Diabetes persons can eat raw bananas as they come with the following health benefits:
Raw banana is good for diabetes as it offers a healthy dose of potassium, a nutrient needed to regulate blood pressure. Healthy levels of potassium allow excess sodium to be flushed out of your system via urine. This, in turn, keeps your heart healthy and reduces the risk of cardiovascular issues.
Raw bananas can slow down spikes in blood glucose and insulin levels. These fruits improve glycemic control by lowering the rate of absorption of carbs and sugar.
As you may already know, bananas are a fibre-rich fruit that can ease digestion and prevent constipation. The fibre content in raw bananas is 2.6 grams for 100 grams. It increases the chain of short-fatty acids in the digestive system, which is good for digestive health. Raw bananas are also rich in prebiotics that boost the growth of your gut flora. Thus, diabetes persons can eat raw bananas to keep their gut bacteria healthy.
High levels of cholesterol can risk the heart health of people with diabetes. Luckily, the high content of fibre in raw bananas also helps in managing cholesterol. The fibre in these fruits also controls the absorption of carbs into the bloodstream, resulting in good heart health. Moreover, raw bananas decrease the chances of having a stroke.
Raw bananas keep you full for longer, lowering your overall food intake. Satiety, or the feeling that your stomach is full, is primarily due to the healthy amount of fibre found in green bananas. This can help you maintain healthy body weight and manage diabetes. Raw bananas should be eaten at least 2-3 times a week to make a significant change in weight.
Another reason why raw bananas are good for diabetes is that they are rich in vitamin B6 and vitamin C. Vitamin C boosts your immunity and contains antioxidants that play a significant role in preventing damages caused by free radicals. On the other hand, vitamin B6 can help maintain your blood sugar levels. It also plays a pivotal role in enhancing heart and digestive health, which can make diabetes management easier for persons.
Raw bananas are chock-full of nutrients and vitamins needed for overall health. However, individuals with diabetes must exercise caution when incorporating this fruit into their diet.
Green bananas tend to have more calories than other diabetes-friendly foods. One medium-sized raw banana has roughly 90 calories. While it is still less than the calorie count of a yellow banana (roughly 105-100), it may still impact your daily caloric intake and weight management plans.
Although raw bananas have lower carbs than ripe ones, they can still affect your blood sugar levels. Diabetes persons can eat raw bananas in moderation to ensure better management of their blood glucose. It is advisable to keep track of the number and size of bananas consumed each day to stay within your dietary restrictions.
So, can diabetes persons eat raw bananas? Yes! Raw bananas are highly beneficial for people with diabetes as they contain many important vitamins and fibres. These fibres not only help to control the levels of blood sugar but also promote digestive health. Raw bananas help regulate weight by making you feel full for longer. In addition, these fruits have lower amounts of starch and sugar than yellow bananas, making them safe to eat.
That said, the fruit can impact your blood sugar levels as it has higher calories and carbs than other diabetes-friendly foods. Thus, people with diabetes should eat raw bananas in moderation.