Can diabetic eat banana?
This is the most commonly asked question.In this article we try to answer on the basis of Glycemic index and Glycemic load of banana.
Nutritional value of banana:
A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.
Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
A medium sized banana contains 105 calories and 14 grams of sugar, per the USDA National Nutrient Database. That's less than the amount you'd get from a medium apple and more than you'd get from a cup of diced watermelon.
One serving, or one medium ripe banana, provides about 105 calories, 1 gram protein, 28 grams carbohydrate, 14 grams naturally occurring sugar, 3 grams fiber, and 450 mg potassium.Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free.
Though bananas are higher in carbs and sugars than some foods, they also contain resistant starch that slows down the digestion and release of sugar into your bloodstream. In addition to sugar and starch, bananas contain some fiber. This means the sugars in bananas are more slowly digested and absorbed, which could prevent blood sugar spikes.
These qualities make bananas a healthy, go-to snack for people with diabetes.
Glycemic index (GI) is the ranking of carbohydrates on a scale of 0 to 100 according to the extent to which they raise blood sugar levels after eating. Bananas have a low-to-medium glycemic index depending on stage of ripening.Bananas have a GI of 42 to 62, depending on the ripeness.The glycemic index of ripened banana ranges from 51 to 56. This means banana raises blood sugar in moderation.
Glycemic index (GI) is a value assigned to food depending on how rapidly or how slowly it increases blood glucose levels. Foods that have a lower GI are absorbed slowly and cause a gradual change in blood sugar levels.
.Glycemic load refers to the amount of carbohydrate consumed multiplied by the rate at which the carbohydrate is metabolized and enters the bloodstream (glycemic index).
The formula used for calculating glycemic load is: GL = (GI x the amount of carbohydrate) divided by 100.The glycemic load (GL) is a measure of the type and quantity of the carbs you eat. When following the low GI diet, it's recommended that you keep your daily GL under 100
Sydney University's table of GI values also includes GL values. The GL values are divided into:three categories
Low GL: 1 to 10
Medium GL: 11 to 19
High GL: 20 or more
Formula for Glycemic load:
The formula used for calculating glycemic load is: GL = (GI x the amount of carbohydrate) divided by 100.
The glycemic load (GL) is a measure of the type and quantity of the carbs you eat.
Now let us calculate Glycemic load for three different stages of ripening of banana
The glycemic index measures how quickly foods raise blood sugar levels after eating.
(I) Unripe green bananas rank low on the glycemic index, with a value of 10
(ii)Glycemic index of slightly under ripened banana is 42 (iii)Well-ripened bananas have a score of around 60
The amount of carbohydrates in green unripened banana, slightly under ripened banana and fully ripened yellow banana are 23,25 and 28 gram respectively.
(1) Glycemic load of unripened green banana
= 10×23÷100
= 2.3. (Very low GL)
(2) Glycemic load of slightly under ripened banana =42×25÷100=10.5 ( Low GL)
(3) Glycemic load of yellow ripened banana=62×28÷100
=17.36 (Medium glycemic load)
On the basis of GL calculated the author of this article has interpreted that one or two unripened green banana ( Very. low GL 2.3) and slightly under ripe banana (with low GL of 10.5) can be eaten safely by diabetic
Whereas one or half medium sized fully ripened yellow banana( (with medium GL of 17.36):should be eaten while reducing chapati or carbohydrates thus adjusting carbohydrates in diet. Moderation is the ke
A medium sized banana contains 105 calories and 14 grams of sugar, per the USDA National Nutrient Database. That's less than the amount you'd get from a medium apple and more than you'd get from a cup of diced watermelon.
Eat a smaller banana to reduce your sugar intake. Try eating slightly ripened bananas, so the sugar is slightly on the lower side.
Choose a firm, nearly ripe banana: Pick one that's not overly ripe so that the sugar content is slightly lower. Spread your fruit intake throughout the day: Spread out your fruit intake to help reduce the glycemic load and keep your blood sugar levels stable
Ripe yellow banana:
Several recipes are prepared from ripe banana.
standard yellow banana might be your best bet. A perfectly ripe yellow banana is perfectly good to eat. You reap all the benefits of a banana when you consume a yellow banana
Very ripe and overripe bananas are rich in flavor and antioxidants, which can help benefit our immune systems,” says Gabriel. “They also take less time to digest, which can be beneficial, depending on the person.” This phase is also where bananas become just right for adding sweetness and heft to smoothies and shakes..
The unripe bananas are low in terms of their antioxidant content as compared to the ripe variety.
While it's okay if the banana peel is dark brown or even black, if the inside is too, then the fruit is beyond ripe and now on its way to rotten. Another sign that bananas have gone bad is if they start leaking any fluids. When in doubt, just toss the bananas out
Green unripe Banana:
Green bananas are also known to cause bloating and gas formation owing to higher resistant starch content.
Green bananas contain resistant starch .As a result, it does not cause a spike in blood sugar levels. The glycemic index (GI) of green bananas is about 30 to 50. Moreover, green bananas are gut-microbe friendly and help you better manage diabetes
Green bananas are indigestible and the only way to eat them is by cooking them. They can be boiled, roasted or even fried, and can be enjoyed in recipes like our green banana and coconut milk soup.
You can either use them in your pancakes or waffers, or you can bake them into muffins and cookies. but they will not taste as sweet as ripe bananas.Green banana are also used to prepare chips and kela vada The green banana are used to make sabji particularly in Jain's.
As a result, it does not cause a spike in blood sugar levels. The glycemic index (GI) of green bananas is about 30 to 50 and Glycemic load is also. low around 10.5. Moreover,
But bananas are healthy and safe to eat at any stage of their development. The next time you reach for one, remember that a banana that's a little green might have slightly more gut-friendly fiber than one that's completely ripe or overripe (those might be better for one of our healthy banana dessert recipes).
Any fruit can be consumed keeping it's Glycemic index and Glycemic load in mind.
Information compiled by Dr Bhairavsinh Raol
