red banana for people with diabetes
Nutrition
Medically Reviewed iconMedically Reviewedcevron icon

Red Banana for Diabetes : Benefits and Recommendations

People with diabetes need to be careful about what they eat. Although fruits and vegetables are rich in essential nutrients, they can also cause blood sugar spikes. It also brings us to the question, is red banana good for diabetes? For the most part, eating bananas in moderation is safe for people with diabetes. Red bananas also have a robust nutritional profile that makes them safer for consumption. Let’s quickly check out a red bananas high nutritional profile to understand how red bananas are good for diabetes.

Nutritional Profile of Reb Banana

   Content     Nutritional Value Per 100 Gram of Serving
   Calories                  90 calories                
     Fat                         0.3 g                  
   Calcium                        5 mg                  
Carbohydrates                    21 g                  
     Iron                      0.26 mg                  
   Protein                       1.3 g                  
    Fiber                        3 g                    
  Potassium                     358 mg                  
  Vitamin B6                    0.3 mcg                  
 Phosphorous                     22 mg                  
  Magnesium                     27 mg                  
  Vitamin C                     8.7 mg                  
  Vitamin B1                   0.031 mcg                
  Vitamin B2                   0.073 mcg                
   Choline                       9.8 mg                  
    Folate                       20 mcg                  

What Is The Glycemic Index Of Red Bananas?

Yellow bananas have a higher GI score due to their higher sugar content, whereas red bananas have a lower GI score, despite being sweeter in taste. The glycemic index (GI) is a scale that ranges from 0 to 100 and assesses how rapidly different meals raise a person's blood sugar levels. A lower GI score indicates a more gradual entry of the food into the bloodstream. The glycemic index (GI) score of yellow bananas is often about 51, whereas the red banana glycemic index is typically closer to 45. 

The flavor of red bananas is comparable to that of their yellow counterparts. Both of these foods are rich in dietary fiber and have a caloric and carbohydrate content that is comparable to one another. In addition to this, here are some red banana benefits listed below:

  • have a taste that is just slightly sweeter than normal bananas
  • include more vitamin C 
  • have a greater concentration of certain antioxidants
  • are more compact and dense

Also read, Is Banana Good For Diabetes?

Benefits of Red Banana

Red banana is good for diabetes, but it is also ideal for people that don’t have this lifestyle disorder. Let’s check out what benefits red bananas have on people without diabetes.

Uplifts Mood

Red bananas are excellent for your physical and emotional health. Vitamin B6 in red bananas helps your body convert tryptophan to serotonin, a feel-good hormone that can help you deal with both depression and anxiety.

Purifies the Blood

Red bananas can be included in a diet to help with anemia, stamina, and energy. Red bananas are rich in vitamins, antioxidants, and pump iron storage. Vitamin B6 is also essential for the breakdown of proteins and the formation of red blood cells.  

Red Bananas for Fertility

Red bananas are highly prized for their potent aphrodisiac properties that can help improve fertility and reproductive health. Red bananas are known to balance women's reproductive hormone levels.

Book a Free Session

Red Bananas for Skin and Hair Health

Red bananas contain a wealth of antioxidants, including vitamin C and Vitamin A. These help slow down premature aging and fade wrinkles and fine lines. Red bananas can also be beneficial for strengthening and conditioning hair. Red bananas have hair-nourishing properties that help maintain hair's elasticity and prevent hair loss. It can also help with hair problems such as dry hair, hair fall, and dandruff.

Benefits of Red Banana for Diabetes

If you’re wondering if red bananas are good for diabetes, the below-shared benefits of red bananas will answer your question.

Promotes Weight Loss

Red bananas are a great source of dietary fiber, essential nutrients and can be a healthy addition for weight watchers. Low in calories and fat, it helps you feel fuller for longer periods and prevents binging. It also reduces your risk of obesity and other health conditions like diabetes, heart disease, and hypertension.

Boost Energy Levels

Red bananas are rich in natural sugars, including sucrose, glucose, and fructose. These sugars are slowly broken down, providing steady and sustained energy for your daily activities. It gives instant energy to kickstart your metabolism.

Blood Pressure Control

Red bananas, rich in potassium and magnesium, dilate blood vessels and improve blood flow. It helps lower blood pressure and reduces the risk of developing cardiovascular disease.

Manages Diabetes

A low GI red banana, containing dietary fiber and with a 10 g of GI, is helpful in reducing spikes in blood sugar. It inhibits the activity of alpha-amylase, glucosidase enzymes which are involved in glucose synthesis. So if you ever wondered whether or not people with diabetes can eat red banana, the answer is yes, but in moderation.

Supports Good Vision

Carotenoids pigments in red bananas give the fruit their reddish color. Red bananas are rich in beta and lutein carotenoids, which may help to protect against cancer, age-related macular degeneration, improve vision, and eye health by reducing night blindness.

Bolsters Immune System

Vitamin C and B6 are vital for building an immune system. Red banana is a good source of vitamin C. Vitamin C found in red bananas plays a crucial role in immune support by increasing white blood cell production and immune antibodies. It can help to fight off pathogens.

Digestive Health

Red bananas are best known for supporting the digestive system in many ways. Red bananas are rich in prebiotics that help to support beneficial bacteria. Fructooligosaccharides and insulin are prebiotic fiber present in red bananas that helps in reducing bloating, constipation, and increasing the diversity of the gut microbiome.

How do Red Bananas Affect Blood Sugar Levels

A medium banana contains approximately 3 grams of fiber. People with diabetes should try to consume enough dietary fiber as it has potential health benefits. However, fiber is essential for people with diabetes because it can help slow the digestion and absorption of carbs. Here is a list of fiber rich foods for diabetes

It can reduce sugar level spikes and improve overall blood sugar management. One way of determining how any carb-containing food would likely affect blood sugars is by simply looking at its GI. The GI ranks foods based on the amount and time in which they raise blood sugar levels. The GI score runs from 0 to 100 with the following easy classifications:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70–100

Any diet based on low GI food is thought to be particularly good for people with type 2 diabetes. Low GI foods are absorbed slowly and can cause a gradual rise in blood sugar levels rather than a significant spike. Overall, bananas score low to medium on the GI scale (42–62), depending on the ripeness. Here is low GI food list for diabetes.

Also read about sugar free sweeteners

Ways To Eat Red Banana

After peeling, the optimum time to consume a red banana is when it is fully ripe and can be consumed in the same manner as a normal banana. In addition to that, they may be combined with foods such as oatmeal, morning cereals, and sweets such as fruit salads, banana smoothies, pancakes, ice creams, and puddings. In addition, baked delicacies such as banana bread, cakes, and muffins taste delicious. Raw red bananas may also be prepared as savory snacks or used in the preparation of dry gravies. Using red bananas in baked goods will ensure that the dish remains sweet and sugar is used as minimally as possible.\

When To Eat Red Bananas?

The best time to eat red bananas is when they are ripe and fresh. This ensures the best taste and texture and when it is consumed fresh, it gives the most nutrition possible. Since red bananas are sweeter and bananas are normally consumed early in the day, it can be had with breakfast or as a part of the lunch dish. It is highly preferable to eat red bananas as early as possible and not consume them during dinner times or as an evening snack. 

Side Effects Of Red Banana

Even though the GI of banana and particularly red banana is low, when it is consumed without moderation it can become harmful and have certain side effects. Here are some red banana side effects that you should look out for. Also read, if Raw Banana Good for Diabetes or not?

There is no evidence that red bananas have any negative side effects. However, if you eat a significant quantity of red bananas, there is a remote possibility that you may have some adverse consequences. Flatulence, nausea, bloating, vomiting, and cramps are some of the digestive adverse effects that might occur with eating red bananas.

When consumed in large quantities, red bananas will cause an increase in the amount of potassium found in the blood. The function of nerve and muscle cells might be severely affected when there is an excess of potassium. Due to the high sugar content of bananas, over-eating of these fruits may potentially lead to tooth disease.

Difference Between Red & Yellow Bananas

The red banana is very similar to its yellow counterpart. Both are good sources of dietary fiber and have identical amounts of calories and carbs. However, there are some identifiable differences between the two types. Red bananas, for example, are a better choice than yellow bananas. Red bananas are smaller, denser, mildly sweeter, and possess more Vitamin C.

A low-GI diet can help maintain healthy blood sugar control and lower cholesterol. Red bananas taste sweeter than yellow bananas, but they have a lower GI score. Red bananas average a GI score of 45, while yellow bananas have an average GI score of 51.

Should We Add Sucralose In Our Diet?

Sucralose, as an artificial sweetener, is safe to use in a diet aimed at weight reduction, weight control, and diabetes management. Sucralose contains no carbohydrates or calories and does not elevate blood sugar levels, even in people who have diabetes, making it an excellent alternative for table sugar. This means, people who have diabetes may enjoy low carb sweets and snacks without sacrificing flavor or quality. For individuals with diabetes, having a good association with food is critical since it plays such an important part in their life; thus, having a well-rounded meal with suitable replacements may go a long way.

Red Bananas For Babies

For optimal development, infants need to consume the appropriate nutrients. There is very little fat and a lot of fiber in red bananas and red banana calories are also less than yellow bananas. The fruit is an excellent source of several nutrients, including minerals, calcium, and iron, as well as healthful carbs.

In addition to being a rich source of antioxidants, red bananas are delicious. They have a high percentage of water and are simple for the body to digest. When compared to yellow bananas, red bananas have a more intense flavor and are naturally sweeter. When included in their meals, red bananas provide newborns with the advantages of both a high fiber content and a low fat content and does not have side effects. 

Weaning meal for newborns that consists of mashed bananas should be creamy and crimson. The flavor and nutritional value of red bananas may be significantly improved by combining them with various cereals and infant food.

Obviously, it is possible for infants to enjoy consuming sweet food without risking an unhealthy increase in weight. The consumption of red bananas on a consistent basis by infants is associated with a more healthy rate of weight growth. Additionally, it assists children in reaching their developmental goals in a more expedient manner.

Also read about how to prevent diabetes

Bottomline

Although red bananas are a good option for people with diabetes, the following tips can help you reduce the harmful effects of bananas on your blood sugar.

  • Check your portion size
  • Select a firm, almost ripe banana
  • Increase your fruit intake throughout the day.
  • Combine them with other food.

Read more about diabetes and smoking, C peptide normal range & yeast infection diabetes.

FAQs

Is red banana good for diabetes?

Yes, red banana is good for people with diabetes, the following tips can help you reduce the harmful effects of bananas on your blood sugar.

  • Check your portion size
  • Select a firm, almost ripe banana
  • Increase your fruit intake throughout the day.
  • Combine them with other food.

How much sugar is in a red banana?

An average medium-sized banana contains about 14 grams of sugar, which is about 53% of its total 105 calories.

What are the risks of over consumption of red bananas for people with diabetes?

Eating too many bananas may have detrimental health effects, such as weight gain, poor blood sugar control, and nutrient deficiencies.

How much red banana should a diabetic eat?

A small banana thrice a week is safe for people with diabetes, but they should not consume it daily.

What is the best time to eat a red banana?

Despite being full of magnesium, potassium, fiber, and other nutrients, it is not good to have a red banana on an empty stomach or during the nighttime. So try to consume it during the daytime.

Does Sucralose Raise Blood Sugar?

No, sucralose does not raise blood sugar level as it is an artificial sweetener. As a result of this, only a very little quantity of artificial sweeteners is required to give meals sweetness. Because of this, meals that are created with artificial sweeteners contain less calories and sugar and don’t raise blood sugar levels in the body.

Is Sucralose Good For Diabetics?

Yes, sucralose is an artificial sweetener and does not affect blood sugar levels. Due to its nature sucralose is consumed in very little quantities and does not raise blood glucose. This makes it a safer choice for people with diabetes and can be consumed by people with prediabetes and diabetes. Also know about prediabetes diet.

Which Vitamin Is Present In Bananas?

Bananas are an excellent source of dietary fiber, potassium, vitamin B6, vitamin C, as well as a variety of other antioxidants and phytonutrients. There is a wide variety of banana types and sizes. The majority of them are green to yellow in color, however there are also some types that are red. Read more about is Banana good for diabetes or not.

References

  • https://www.healthline.com/nutrition/red-bananas

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.