Khaberni - Bananas are a nutritious fruit rich in potassium. Although they contain natural sugars that raise blood glucose levels, they usually do not lead to sharp increases if eaten in moderation, with attention to their size, ripeness, and how they are consumed.
Do bananas raise blood sugar?
The Glycemic Index (GI) measures how quickly food raises blood sugar levels. Foods with a low index release glucose slowly, while those with a high index can cause rapid increases.
A medium-sized ripe banana has a glycemic index of about 51, which is considered low. The glycemic load (GL), which considers both the GI and serving size, is 13 for a typical banana serving, making it a medium-load food.
Bananas contain natural sugars, which are carbohydrates that are digested and absorbed into the bloodstream, thereby increasing blood sugar levels. The extent of this increase depends on factors such as the size of the banana and its ripeness.
Cooling bananas slows down their ripening by preserving the starch and delaying its conversion to sugar. Keeping bananas cool helps maintain a low GI, thus reducing the chance of sharp increases in blood sugar levels.
How does the ripeness of bananas affect blood sugar increase?
Less ripe bananas keep blood sugar more stable; however, very ripe bananas raise it more quickly. As bananas ripen, the starch converts to sugar, which raises the glycemic index and causes a quicker increase in blood sugar levels.
Tips for eating bananas
The American Diabetes Association says that for most people, including those with diabetes, bananas can be part of a balanced diet. The key to enjoying bananas without causing a surge in blood sugar is to follow three simple strategies:
- Choose green or less ripe bananas: The higher resistant starch (a carbohydrate that resists digestion in the small intestine) in greener bananas slows digestion, maintains a lower glycemic index, and reduces blood sugar increases.
- Monitor portion size: Even fruits with a low glycemic index can raise blood sugar if consumed in large quantities. Stick to smaller bananas or split a large banana into two portions and eat each at different times throughout the day.
- Combine it with protein or fiber or healthy fats: Combining bananas with protein, fiber, or healthy fats (unsaturated fats) can mitigate blood sugar increases. Try eating a banana with a handful of nuts, blending it into a smoothie with yogurt, or slicing it over soaked oats.
Keep bananas cool: Storing bananas in the refrigerator can slow down ripening and keep the glycemic index low.
Are bananas beneficial for exercise?
Bananas are often consumed before, during, or after exercise because their carbohydrates provide a quick source of energy. Additionally, electrolytes such as potassium support healthy muscle function. While more research is needed to confirm whether bananas prevent muscle cramps, they remain a popular choice among athletes.
