Bananas are often advertised as “healthy” food, especially for active people on the go. All this vegan natural treat is thought to have originated over 10,000 years ago, and some scientists claim they are the world’s first fruit.
They are very versatile, easy to digest, and the soft texture makes them easy to eat for young babies.
Bananas are widely available all year round and are one of the cheapest fruits to buy.
But is this fruit good for people who live with diabetes? In this article, we will provide an overview of the health benefits of bananas, the pros and cons of eating bananas if you have diabetes, and how (if any) you should add bananas to your diet.
What are the health benefits of bananas?
May improve insulin sensitivity
This is a controversial subject, but studies have shown that eating 15-30 grams of resistant starch per day can improve insulin sensitivity by as much as 50% within four weeks.
Other sources of resistant starch include oats, rice, barley, beans and legumes.
Immature bananas have the most resistant starch, while sweeter ripe bananas have less resistant starch. For best results, try a greener banana for more information on this beneficial starch.
They contain many essential nutrients
Bananas offer a variety of health benefits. These fiber-filled sweets (a typical banana contains 3 grams of fiber) contain many antioxidants, vitamins and minerals, including:
- potassium
- Vitamin B6
- magnesium
- copper
- manganese
- Vitamin c
The antioxidants found in bananas contain both dopamine and catechins, which help improve heart health and prevent both Alzheimer’s disease and osteoporosis.
A typical banana contains more than 100 calories, 24 grams of carbohydrates, and more than 1 gram of protein. All bananas contain trace amounts of fat (<1 gram).
They improve digestion
Bananas have enough fiber, with an average of 3 grams per serving. It will help improve your digestion and keep you on a regular basis.
Several studies have linked pectins found in bananas to colon cancer prevention!
They can treat muscle pain and pain
Eating bananas before and/or after exercise can help prevent and treat muscle pain and convulsions. This is due to the high water and vitamin content of the fruit.
Even if you don’t suffer from muscle cramps or pain, eating bananas before, during or after exercise is a great, natural way to refuel and prepare from workout!
Bananas can also serve as a great pre-workout snack to boost your blood sugar levels, or they can also work well as snacks on the go for post-workout hypoglycemia episodes.
They promote heart health
Bananas are rich in vitamins and minerals to protect your mind. With 120 grams of potassium per serving (9% of daily needs), bananas are the perfect snack to control high blood pressure.
Research shows that people who eat a potassium-rich diet can lower their risk of heart disease by up to 27%!
Additionally, large amounts of magnesium found in bananas also protect heart health, with studies showing that magnesium deficiency correlates with hypertension, type 2 diabetes, and hyperlipidemia (high cholesterol).
They promote kidney health
All of its potassium can also improve kidney health. One of the 13-year longitudinal studies in Sweden found that women who ate 2-3 bananas a week were more likely to develop kidney disease than the control group!
And more often: Additional studies show that people who consume bananas 4-6 times a week can reduce their risk of kidney disease by up to 50%!
Bananas have sustainability
Choose treats filled with this nutritious fiber and stay fuller for longer. Instead of eating sweet treats like candy bars and cookies, adding bananas to breakfast can help you dress and lose weight.
Furthermore, both resistant starch and pectin have appetite-inducing effects. If you are considering losing a few pounds, there is further evidence to add this delicious treat to your meal.
Green bananas help to relieve blood sugar levels
Not only are immature (green) bananas low in carbohydrates, but they also contain a large amount of resistant starch that acts as soluble fibers, which helps escape digestion in the body.
This is combined naturally with high levels of pectin (a different kind of fruit fiber) in the fruit to prevent post-consumption blood sugar spikes, keeping you fully fulfilled for longer, crave sweets, and helping you to get your blood sugar levels on track.
Furthermore, the immature bananas are fairly low on the Glycose Index (GI) scale, reaching around 30 on the 0-100 scale.
This is so much because GI index measures how quickly food spikes someone’s blood sugar level. The bananas are ripe and GI counts are higher, resulting in an average ripe banana to 51.
The disadvantages of eating bananas
Bananas seem like the perfect food, right? Well, some people may have trouble eating bananas, especially if they live with diabetes.
Below are some things you should be aware of if you choose to incorporate bananas into your diet.
It can cause digestive problems
Pectin and resistant starch are great ways to inflate and keep your diet regularly with fiber, eat too much banana, or eat too much fiber in your diet, but can cause digestive problems such as stomach, nausea, vomiting, bloating, and gas.
With excessive consumption, too much fiber can cause absorption problems with much needed vitamins such as calcium and iron.
Contains all carbohydrates without protein or fat
People with diabetes need to eat a balanced diet, which includes all the macronutrients, carbohydrates, fats and protein. Eating too many bananas can cause this balance to be shaking, resulting in shaking blood sugar levels.
It’s important to eat bananas and Something helps to alleviate potential blood glucose fluctuations. Adding milk in one glass of milk along with a peanut butter scoop or banana to add healthy fats and protein can go a long way towards a more balanced snack.
It can cause weight gain
Bananas not only have more carbohydrates than other fruits such as berries, tomatoes, coconuts and avocados, but also have more calories.
A typical banana has around 100 calories, so eating excess bananas can actually cause weight gain.
Always work with your doctor or nutritionist to develop a balanced diet plan that works for you.
They can cause cavities
All of its sweetness can have a drawback. Banana sugar is completely natural, but can damage your teeth and gums.
Be careful about eating bananas before going to bed, and always brush and floss your teeth to prevent cavities and periodontal disease.
In addition, natural acids found in bananas disappear from the enamel of teeth, causing further damage to teeth over time. If you like to indulge frequently in bananas and other sweet fruits, ask your dentist about maintaining dental health.
They can make you sleepy
Bananas contain tryptophan, an amino acid well known to help you sleep. Tryptophan is also found in foods such as turkey, cherry, milk, canned tuna, oats, cheese and nuts.
Furthermore, the high carbohydrate content of bananas can block amino acids from entering the brain, so the tryptophan they contain can cause the release of serotonin, which is also useful for sleep.
Magnesium, which also serves as a natural muscle relaxant, can also help with this process. This can be good and bad. If you are struggling with insomnia, enjoying a banana while drinking warm milk before bedtime may be beneficial, but if you choose to eat a banana with cereal at breakfast, you may not receive the energy you are looking for.
The higher the carbohydrate count in bananas, the more likely it will cause hyperglycemia or hyperglycemia, making you sleepy, tired, and just lethargic.
