Banana-The Anti-Diabetic Superfruit!

High or wildly fluctuating blood sugar levels are the most palpable symptom of diabetes, and foods that contribute to this are generally avoidable. Diabetics generally tend to avoid all fruits believing that since they all contain fructose—naturally occurring sugar—fruits are bad for them. With its relatively high carbohydrate and sugar content, banana certainly would seem to fit the bill. However, there is more to the humble banana than meets they eye, as we will see.

Bananas have a high percentage of resistant starch, which acts much like fibre, slowing down absorption of glucose and improving digestion. Bananas have a low glycemic index too. Thus ripe (yellow) bananas can be safely eaten by diabetics—but in moderation. A banana or two in the week should be safe enough. But there’s more good news for banana aficionados.

Health-Enhancing Properties of Raw Banana

1. Raw Bananas’ Anti-Diabetic Benefits

Raw (green bananas) have a high proportion of essential vitamins and minerals. They are especially rich in Vitamin C and Vitamin B6. Vitamin C is a vital element for the human body—it is highly nourishing for skin and hair.

It also is rich in antioxidants, which protect the body from free-radical damage, thus boosting immunity. Vitamin B6 is just as essential for the body as it is needed to convert food into energy. B6 also responsible for converting food into energy and improving brain function.

2. Low GI value, High in Resistant Starch

Two factors make raw bananas a beneficial fruit for diabetes blood sugar control. With a rating for less than 55, bananas are considered to be a low GI food, and when combined with its high resistant starch content, it becomes a very potent food for diabetics. Resistant starch has a similar effect to fibre.

Unlike soluble starch, it cannot be easily broken down or absorbed. Since resistant starch is not easily digested, it tends to slow down absorption of glucose into the bloodstream. It also improves gut health and induces a feeling of satiety that keeps food cravings at bay. One proviso here is that the resistant starch also slows down the digestion of raw bananas, so people with weak digestion should limit consumption or avoid entirely.

3. Rich in Fibre

In addition to its resistant starch content, raw bananas are also high in fibre. Fibre rich foods are known to be good for avoiding constipation. The fibre also slows absorption of glucose, easing BSL. Because it induces a feeling of satiety and helps avoid food cravings and unhealthy snacking, raw bananas are also good for weight loss.The resistant starch and fibre content helps ease stomach problems like constipation and irritable bowel. But do stay away from fried bananas, because of the fat content.

4. Heart Healthy

Raw bananas are very effective at keeping blood pressure under control. Regular consumption of raw bananas has shown to be beneficial in lowering cholesterol levels and keeping the heart healthy.

5. Kidney Health

All bananas are known to be rich in potassium. This is especially true for raw bananas. Potassium is a necessary mineral to keep kidneys healthy.

Caution

If you have high blood potassium levels or kidney disease, please consult your doctor before you consume foods like raw banana, as high potassium can be dangerous for people with kidney/BP issues.

FAQs

Are raw bananas good for diabetics?

Yes, raw bananas are good for diabetics as they have a low glycemic index and high fiber content, which help regulate blood sugar levels.

How does eating raw banana affect blood sugar levels?

Raw bananas help stabilize blood sugar levels due to their low glycemic index and high resistant starch content, which slows down sugar absorption.

What are the benefits of raw bananas for diabetics?

Raw banana has anti-diabetic benefits and is rich in antioxidants, which protect the body and boost immunity. It is a low-GI food that helps control blood sugar and is high in fiber, aiding in digestion and preventing constipation.

How can I include raw banana in a diabetes-friendly diet?

You can steam, bake, or sauté raw bananas and add them to salads, curries, or low-GI snack recipes. Avoid frying to keep it diabetes-friendly