Bananas are a storehouse of nutrients. But diabetics should be careful about some things when eating them. The changes that bananas cause in the body are as follows:
1. The difference between ripe and unripe fruits
When bananas are well ripe, the starch in them turns into sugar. Since its glycemic index (GI) increases, eating ripe fruits will quickly raise blood sugar. However, since half-ripe or green bananas are high in ‘resistant starch’, they will not increase sugar quickly.
2. Fiber Rich
Bananas contain a lot of fiber. This helps slow down the absorption of sugar into the blood. Therefore, bananas are a better option than other sweets.
3. Potassium for heart health
Diabetics are at higher risk of heart disease. The potassium in bananas helps control blood pressure and protect heart health.
4. Insulin sensitivity
Studies suggest that the starch contained in green bananas can help reduce insulin resistance (Insulin Sensitivity) and improve digestion.
3 golden tips for eating bananas for diabetics:
Quantity is important: Instead of eating a whole large banana, eat only half.
Not after meals: Eating fruit immediately after eating rice can cause a sharp increase in sugar levels. Instead, use it as an evening snack.
Combination: Eating a few nuts (almonds or cashews) with fruit will help sugar mix slowly in the blood