The effect of bananas on blood sugar

Diabetes

6 March 1403 by Dr. Leila Yazdan Panah 0 views

The effect of bananas on blood sugar ==================== **Effect of banana on blood sugar:** Banana is one of the most consumed fruits in the world, which has a special place in the diet of many people due to its pleasant taste, high nutritional value, and numerous properties for health. This fruit is rich in carbohydrates, fiber, vitamins and minerals that can provide the energy needed by the body and help improve the performance of different body systems. However, the effect of bananas on blood sugar levels has always been a matter of debate, especially among people with diabetes or those concerned about controlling their blood sugar.

**Content** hidden

1 Banana nutritional composition and its effect on blood sugar

1.1 Carbohydrate and sugar content in banana

1.2 Glycemic index (GI) and glycemic load (GL) Bananas

1.3 The role of fibers in bananas in blood sugar control

2 Can diabetic patients eat bananas?

3 The effect of combining bananas with other foods (such as proteins and healthy fats)

4 The recommended amount of bananas for different people

5 The best time to consume bananas to prevent blood sugar fluctuations

5.1 Bananas; Friend or enemy of blood sugar? Banana is one of the most popular and nutritious fruits that, in addition to its sweet and pleasant taste, contains valuable compounds that can affect blood sugar levels. To better understand the effect of bananas on blood sugar, it is necessary to carefully examine its nutritional composition, including the amount of carbohydrates and sugar, glycemic index and load, and the role of fibers in it. ### The amount of carbohydrates and sugar in bananas Banana is one of the fruits rich in carbohydrates, which contains about 27 grams of carbohydrates per 118 grams (a medium banana), which includes 14 grams of natural sugar, 3 grams of dietary fiber, and a small amount of resistant starch. Carbohydrates in bananas mainly include natural sugars **glucose, fructose and sucrose**, each of which has a different effect on blood sugar. **Glucose** has the fastest effect on raising blood sugar because it is immediately absorbed into the bloodstream. **Fructose** must first be metabolized in the liver, so it has a slower effect. Sucrose is a combination of these two sugars and affects blood sugar at a medium speed. The amount of banana ripening has a great effect on the amount of these sugars; Unripe bananas contain more **resistant starch**, which is more slowly digested and has less of an effect on blood sugar levels, while ripe bananas have converted almost all of their starch to simple sugars, which cause blood sugar to rise more quickly. This difference makes the choice of banana type very important for people with diabetes or those concerned with blood sugar management. ### Glycemic index (GI) and glycemic load (GL) of bananas **Glycemic index** indicates the speed of blood sugar increase after consuming a food containing carbohydrates. The higher the GI value, the faster that food causes blood glucose levels to rise. Bananas have a different glycemic index depending on how ripe they are: - **ripe banana (green): GI about 30** **to 45 (lower)** - **Half-ripe banana: GI about 50** **to 58 (average)** - **ripe banana (yellow with brown spots): GI about 60** **to 70 (relatively high)** **Glycemic load**, in addition to the speed of blood sugar increase, also takes into account the actual amount of carbohydrates consumed. The formula for calculating GL is as follows**: GL (× GL) = GI Carbohydrate amount ÷ (100**). Using this formula, the glycemic load of bananas is as follows: - **Unripe banana (118 grams):** GI ≈ 45 → GL ≈ 12) (low to medium) - **Half-ripe banana:** GI ≈ 55 → GL ≈ 15 (average) - **ripe banana:** GI ≈ 65 → GL ≈ 18 (medium to high) These data show that **unripe bananas have less effect on blood sugar, while ripe bananas can lead to a faster increase in blood glucose**. Combining bananas with foods rich in protein or healthy fats (such as nuts, peanut butter, or Greek yogurt) can slow down the absorption of sugar and prevent extreme blood sugar swings, which is a good approach for people with diabetes or those trying to control blood sugar. ### The role of fibers in bananas in controlling blood sugar Fibers are one of the most important nutritional components of bananas, which have a significant effect on reducing blood sugar fluctuations. Bananas contain two main types of fiber: **1. Resistant Starch: natural blood sugar controller** - It is mostly found in unripe bananas. - It is not digested well in the body and acts like soluble fiber. - It causes **slowing down the speed of digestion of carbohydrates** and **gradual absorption of glucose**. - It helps to **increase sensitivity to insulin** and improve metabolism. **2. Soluble fiber: reducing the absorption of sugars** - It is found more in **ripe and semi-ripe** bananas. - When combined with water, it forms a gel-like substance in the digestive system that **slows down the absorption of sugars and reduces blood sugar fluctuations**. - It helps to increase the feeling of satiety, which can play a role in controlling appetite and reducing calorie consumption. **How do banana fibers help control blood sugar?** ✅ **Decreasing the speed of digestion and absorption of carbohydrates** → Preventing a sudden increase in blood sugar ✅ **Nutrition of beneficial intestinal bacteria** → Improve insulin sensitivity ✅ **Increasing the feeling of satiety** → reducing calorie consumption and weight control **Can diabetic patients consume bananas?** Diabetic patients should be especially careful in consuming foods containing sugar due to problems related to insulin regulation and cell sensitivity to this hormone. Since bananas are a natural source of carbohydrates and simple sugars like glucose, fructose, and sucrose, many diabetics worry that eating them will cause a sudden spike in their blood sugar levels. However, bananas contain dietary fibers, especially soluble fiber and resistant starch, which can help slow the absorption of sugars and regulate blood glucose fluctuations. The glycemic index of bananas varies depending on how ripe they are, so unripe bananas have a lower glycemic index and slow-absorbing sugars, while ripe bananas have a higher glycemic index and can cause a faster increase in blood sugar. Therefore, diabetic patients can consume bananas in moderation and by following some points, such as choosing unripe bananas instead of ripe ones, consuming them together with healthy fats and proteins, and controlling the amount consumed throughout the day. Bananas alone may not be suitable for some diabetics, but combining them with food sources of healthy fats such as nuts, peanut butter, or Greek yogurt can help slow the digestion and absorption of sugar. **Effect of combining bananas with other foods (such as proteins and healthy fats)** Bananas alone may cause a rapid rise in blood sugar levels because they contain a large amount of fast-absorbing carbohydrates and simple sugars such as glucose, fructose, and sucrose. But if we eat bananas together with other foods that slow down its digestion, we can prevent the sudden increase in blood glucose levels. Combining bananas with proteins and healthy fats is one of the best ways to reduce its effect on blood sugar. - **Why combining banana with protein is useful?** Proteins have a great effect on reducing the speed of digestion and absorption of carbohydrates. They cause glucose to enter the bloodstream at a slower rate and prevent sudden increases in blood sugar levels. Eating bananas with protein sources such as Greek yogurt, low-fat milk, cottage cheese, hard-boiled eggs, or protein powder can help balance the effects of bananas on blood sugar. - **The role of healthy fats in blood sugar control:** Healthy fats, like proteins, help to slow down the process of digestion and absorption of sugars and prevent a sudden increase in blood sugar levels. Adding natural peanut butter, nuts (such as almonds, walnuts, and hazelnuts), chia seeds, flax seeds, or avocado to bananas will lower the overall glycemic index of the meal. For example, eating a small banana with a tablespoon of peanut butter or some walnuts can be a healthy, low-glycemic snack. - **Combination of fibers with bananas to reduce the effect on blood sugar:** Dietary fibers play an important role in regulating blood glucose levels. Combining bananas with fiber-rich foods, such as oats, green leafy vegetables, or chia seeds can help slow down sugar absorption. Also, eating bananas together with whole grains, such as whole grain bread or oats, is a good option for blood sugar control.

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**Recommended amount of bananas for different people** The amount of banana consumption depends on the metabolic status, physical activity level and nutritional needs of people. For diabetics or those who are concerned about regulating their blood sugar, eating too many bananas can be problematic, but if consumed in the right amount, not only is it not a problem, but it can help improve nutritional status. - **Healthy people:** If a person does not have blood sugar problems, he can consume **one medium banana (100-120 grams)** daily. This amount provides part of the body's daily need for potassium, vitamin B6 and fiber. - **Diabetic people:** For diabetic patients, it is recommended **to consume bananas in smaller amounts, for example, half of a medium banana (about 50-60 grams) in one serving. Also, it is better to choose an unripe or semi-ripe banana because it has less sugar** and a lower glycemic index. - **People who are on a weight loss diet:** Bananas are a healthy diet option, but should be consumed in the right amount. It is usually recommended to **not eat more than one banana a day**, as it contains quite a lot of carbohydrates. - **Athletes:** Athletes with high physical activity can consume **1 to 2 whole bananas per day**, especially before or after training, because bananas are a good source of fast-absorbing energy and help restore muscle glycogen stores. **Note:** The amount of banana consumption should be adjusted according to the daily calorie intake, the level of physical activity and the sensitivity of the body to insulin. Also, it is better for diabetic patients to check their blood sugar levels after consuming bananas to understand how their body reacts to it. **The best time to consume bananas to prevent blood sugar fluctuations** Choosing the right time to consume bananas can help maximize its benefits and reduce its impact on blood sugar levels. The best recommended times to consume bananas are: - **Before exercise:** Banana consumption **30** **to 60 minutes before exercise** can be a good source of energy and prevent blood sugar drop during exercise. Bananas also contain potassium, which can help reduce muscle cramps and improve athletic performance. - **After exercise:** After exercise, bananas help restore glycogen reserves and in combination with protein (such as milk or yogurt) can increase muscle repair and improve body recovery. - **As a snack:** Consuming bananas in snacks, especially with protein or healthy fats, helps prevent sudden fluctuations in blood sugar. For example, eating half a banana with some almonds or Greek yogurt can be a good choice. - **Along with breakfast:** Bananas can be part of a balanced breakfast. Combining it with **oats, eggs, or peanut butter** makes energy release gradually and makes a person feel full for a longer time. - **Not consuming at night:** It is recommended not to consume bananas in the late hours of the night, because they contain carbohydrates and can cause an increase in blood sugar before sleep. Also, eating bananas before going to sleep may increase insulin levels in some people, which can negatively affect sleep quality. Diabetics should consume bananas in small amounts, choose unripe or semi-ripe ones and check their blood sugar levels after consumption. ### banana; Friend or enemy of blood sugar? Bananas are a nutritious and useful fruit that, if consumed correctly, can be part of a healthy diet, even for people with diabetes or those who care about controlling their blood sugar. Although bananas contain carbohydrates and natural sugars that can cause an increase in blood glucose levels, factors such as glycemic index, fiber content, level of ripeness and the way it is combined with other foods can moderate its effect on blood sugar. Unripe bananas have less impact on glucose levels due to their resistant starch, while fully ripe bananas can raise blood sugar faster due to more simple sugars. To control blood sugar, choosing the right amount of banana, consuming it along with proteins, healthy fats and fibers, and paying attention to the time of consuming it are among the effective solutions. Diabetics should consume bananas in small amounts as part of a balanced meal to avoid sudden blood glucose fluctuations. Finally, banana is not only the enemy of blood sugar, but with proper management of its consumption, it can help provide energy, improve digestive function and increase general health. The main key is balance in consumption and awareness of how it affects the body's metabolism. **To receive a visit (online or in person) with Dr. Yazdan Panah, fill out the form below**

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###### About Dr. Leila Yazdanpanah

Dr. Leila Yazdan Panah completed both her general medicine course and her specialized doctorate course in the field of diabetes with a focus on diabetic foot at Jundi Shapur University of Medical Sciences, Ahvaz, and is a member of the university's faculty at the Diabetes Research Center.

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