Bananas are packed with benefits, but many wonder if they’re suitable for people with diabetes.
Bananas are affordable and easy to find, with tons of vitamins and minerals, says Natalie Romito, a registered dietitian from the Cleveland Clinic, as reported by Parade. They’re also a natural sweetener you can use to cut back on refined sugars in recipes.
For people managing diabetes, though, “sweet” foods can be tricky. Some believe bananas have too much sugar, but experts like dietitian Michelle Routhenstein from EntirelyNourished.com say this isn’t entirely accurate, according to Parade.
While bananas do contain carbs, which can raise blood sugar, they don’t cause rapid spikes because they have a medium glycemic index.
Bananas also have fiber that helps slow down digestion, which can make them a better option than higher-glycemic foods, explains dietitian René Ficek from Seattle Sutton’s Healthy Eating, cited by Parade.
Eating bananas with foods high in protein or healthy fats can also reduce blood sugar spikes. Romito suggests pairing them with peanut butter or enjoying them after a high-protein meal to help keep blood sugar levels steady.
Bananas are also full of potassium, magnesium, and manganese, which support heart health—a big plus for people with diabetes who are more at risk for heart issues, as Parade points out.
Potassium, in particular, helps keep blood pressure in check, which is crucial for heart function. And as Parade highlights, resistant starch in less ripe bananas helps promote gut health and could even help stabilize blood sugar.
For better control, opt for smaller, less ripe bananas. Greenish bananas have more resistant carbs, slowing down the sugar release.
But if you love ripe bananas, eat them before exercise, Romito says. Exercise lowers blood sugar naturally as muscles use that sugar for energy, which Parade emphasizes as a smart strategy for banana lovers managing diabetes.
Credit : Parade