1. What are the benefits of bananas for people with diabetes?
Bananas are a nutritious fruit, rich in fiber and natural antioxidant compounds such as flavonoids. These ingredients can help slow down the digestion process, thereby contributing to stabilizing blood sugar if used properly. Although ripe bananas have a glycemic index fluctuating around 48-62 and can increase blood sugar if eaten a lot, when used in reasonable amounts, this fruit still brings many benefits to people with diabetes.
Provides fiber, supports blood sugar control
A medium-sized banana contains about 3 g of fiber. This amount of fiber helps slow down carbohydrate absorption, thereby limiting sudden blood sugar spikes after eating.
In particular, green bananas have a lower glycemic index (about 38-50), which is more suitable for people with diabetes. This type of banana can be processed into dishes such as boiled, braised or mixed with salad to supplement fiber with little impact on blood sugar.
Rich in resistant starch, improves insulin sensitivity
Bananas are a source of resistant starch - a form of carbohydrate that is not digested in the small intestine but goes down to the colon, acting similarly to soluble fiber.
Resistant starch plays a role in nourishing beneficial intestinal bacteria, while supporting blood sugar control, improving insulin sensitivity and contributing to weight management. Higher resistant starch content in green or unripe bananas, while ripe bananas contain more sugar and less resistant starch.
Helps reduce inflammation, good for cardiovascular health
People with diabetes are often at high risk of cardiovascular disease due to blood pressure and blood fat. Bananas contain antioxidants that help protect the body from the effects of free radicals, thereby reducing the risk of inflammation.
The potassium content in bananas also contributes to supporting cardiovascular health and reducing the risk of complications. Bananas also provide vitamin B6 - a nutrient involved in many important metabolic reactions, supporting the nervous system and immunity.
2. How to eat bananas reasonably?
People with diabetes can still eat bananas every day but need to control the appropriate portion size, usually about half a banana to one banana depending on the total amount of carbohydrates in the diet and exercise level.
To limit the effect on blood sugar, bananas should be combined with healthy fats or protein. For example, bananas can be eaten with nuts, added to smoothies with chia seeds or flax seeds, or eaten after protein-rich meals. In addition, unripe bananas or small bananas such as areca bananas should be prioritized to reduce sugar intake.
