Is Eating Bananas Safe for Diabetes? Know How It Impacts Your Blood Sugar Level

Enjoyed for its various health benefits, including protection against excessive stress and chronic disease due to its high fiber and antioxidant content, the banana is a delightful, extremely adaptable fruit that is also easy to digest. The majority of people can benefit from eating bananas due to their soft texture and sweet flavor, including infants, elderly people, and athletes who need a quick energy boost while on the road.

However, do people with diabetes feel safe eating bananas?

The calorie content of bananas is high. There is evidence that foods high in carbohydrates cause blood sugar levels to rise quickly. The amount of sugar and carbohydrate in a medium-sized banana is 14 grams per fruit. However, fiber is also abundant in bananas. Since bananas have a low glycemic index (GI), diabetics should choose this fruit. Bananas are OK for diabetics, but only in small amounts.

Research has indicated that antioxidants can prevent the onset of type 2 diabetes by preventing the production of free radicals. To demonstrate the effectiveness of antioxidants against type 2 diabetes, more study is needed.  It is not advised to take too many antioxidants. If you want to eat bananas because you have diabetes, keep the following advice in mind. 

• Eat one banana at a time to cut down on your sugar intake. 
• Eat firm, ripe bananas at all times. Avoid consuming overripe bananas. 
• Shakes and smoothies made with bananas should be avoided.  
• Consume bananas along with healthy fats or other proteins. 
• Consume fruit throughout the course of the day. 
• Don't eat fruit right after dinner. Eat it as a mid-meal snack.

It is typically advised that people with diabetes not eat bananas. It's due to the misconception that bananas could be bad for them. Bananas, in contrast to popular belief, are high in potassium and help regulate blood pressure, both of which support cardiac health. Furthermore, the fruit helps maintain strong bones and reduces the chance of stroke. In addition to having a high vitamin and mineral content, bananas are a strong source of prebiotics.